Tempo Skater Squat
6 reps each side
Lower for three counts and stand with control before adding speed.
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StrengthAdvanced30-45 Min
Athletic Bodyweight Power Circuit
A 34-minute advanced bodyweight session that uses tempo, explosive reps, and unilateral control to build strength without a gym floor full of equipment.
Coach
Maya Ellis
Estimated time
34 min
Equipment
Bodyweight
Overview
This session is for experienced movers who want a demanding strength day without dumbbells, kettlebells, or machines.
Expect slower eccentrics, sharper intent, and enough single-leg and core control work to make bodyweight training feel serious.
Who This Is For
Use this workout when you already own clean squat, push-up, and plank mechanics and want a harder bodyweight challenge.
The goal is not to race. The goal is to create tension, power, and precision on every rep.
Power Circuit
Rest 75 seconds between rounds.
4 rounds
Plyo Push-Up Or Fast Incline Push-Up
6 reps
Explode away from the floor while keeping the body rigid.
Split Squat Jump
8 reps each side
Land softly and own the bottom position before the next rep.
Bear Crawl Forward And Back
20 seconds
Keep the knees low and move from the shoulders and hips together.
Strength Control Block
Single-Leg Hip Bridge
3 sets of 10 reps each side
Drive through the heel and keep the hips level.
Side Plank Reach
3 sets of 20 seconds each side
Stack the shoulder and keep the waist lifted.
Hollow Body Rock
2 sets of 20 seconds
Shorten the lever if the low back loses contact with the floor.
Pay attention
Modification
Swap the jump work for fast step-backs or split squats if impact tolerance is limited that day.
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