Bodyweight strength routine

Warm up – 3 Rounds

3 Burpees
5 Sit ups

Workout –

Decline Push ups 3 x 10
Reverse lunge to high knee 3 x 10 (each leg)
Towel Rowing 4 x 12
Weighted Good Morning 3 x 10
Diamond push ups 2 x 10
Bear Crawl 3 x 20

** Use heavy backpack for weighted good morning.
Complete 3 sets of one exercise first before moving on to the next exercise. Rest as needed between sets.

Scaling the movements – Exercise Progressions

Advance > Intermediate > Beginners

Decline push ups > Push ups > Kneeling Push ups
Reverse lunge to high knee > Static lunges
Diamond Push ups > Triceps dips