# Baptiste's Beastly Bodyweight Bonanza

## Warmup

- 1 × 5-10 Full Body Circle
- 1 × 5-10 Scapular Shrug
- 1 × 5-10 Shoulder Shrug (Circular)
- 1 × 5-10 Shoulder Dislocate - Resistance Band
- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 10-15 High Knees
- 1 × 10-15 Butt Kick
- 1 × 10-15 Front And Side Leg Swings
- 1 × 10-15 Front/back Leg Swings

## Core

- 1 × 1-2min Plank
- 2 × 1-2min Side Plank
- 1 × 1-2min Reverse Plank
- 1 × 1-2min Hollow Body Hold
- 1 × 1-2min Arch Body Hold (Prone)
- 3 × 10-15 Hanging Knee Raise

## Arms

- 1 × 8-12 Pull-Up
- 1 × 8-12 Dip - Rings
- 1 × 8-12 Pull-Up
- 1 × 8-12 Dip - Rings
- 1 × 8-12 Pull-Up
- 1 × 8-12 Dip - Rings
- 1 × 1-2min Hang (Arch)
- 1 × 1-2min Ring Support Hold
- 1 × 1-2min Dead Hang
- 1 × 8-12 Planche Push-Up (Pseudo)
- 1 × 5-10 Archer Chin Ups
- 1 × 15-20 Push-Up
- 1 × 5-10 Close Grip Chin Up
- 1 × 15-20 Push-Up
- 1 × 5-10 Close Grip Chin Up

## Legs

- 1 × 5-10 Pistol Squat
- 1 × 5-10 Shrimp Squat (Advanced)
- 1 × 5-10 Squat Jump
- 1 × 5-10 Pistol Squat
- 1 × 5-10 Shrimp Squat (Advanced)
- 1 × 5-10 Squat Jump
- 1 × 5-10 Hill Sprint