Bodyweight Plan

Weeks 1  – 6

4 sets / 12 reps

TEMPO 3-0-1-0
This is 3 seconds for the lowering phase, no pause, 1 second up, 0 pause so each rep will take you 4 seconds to complete a single repetition.

  1. Stand with your feet slightly wider than hip-width apart and turn your feet out, externally rotating your hips.
  2. With your hands clasped together at your chest, push your hips back and squat down, keeping your back straight and your upper body lifted.