BEGINNER BRIDGE – WORKOUT #1
Protocol: (INTVL) Intervals
Description: Perform the following exercise(s) in a circuit for 20 seconds of work followed 10 seconds of rest for 4 rounds.
Time: 4:00
-Shoulder Bridge Hold
-Shoulder Bridge Lifts With A Twist
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WORKOUT #2
Protocol: AMRAP (As Many Rounds As Possible)
Description: For 5 Minutes, perform as many rounds as possible of the following exercises and reps. (Note: move with control, do not rush these exercises)
Time: 5:00
-10 Shoulder Bridge Alternating Leg Lifts
– 20 Shoulder Bridge Lifts
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WORKOUT #3
Protocol: RWTL (Rounds With Time Limit)
Description: Perform 3 rounds as fast as possible of the following exercises with a 3 minute time limit.
Time: 3:00
-4 Shoulder Bridge Alternating Leg Lifts
-8 Shoulder Bridge Lifts With A Twist
-12 Shoulder Bridge Lifts
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WORKOUT #4
BEGINNER BRIDGE
Protocol: IWRAR (Intervals With Rest After Reps)
Description: At the top of the minute for 4 minutes, perform the following exercise(s) and reps. Rest after you finish the exercise(s) and reps.
Time: 4:00
25 Shoulder Bridge Lifts
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WORKOUT #5
BEGINNER BRIDGE
Protocol: (INTVL) Intervals
Description: Perform the following exercise(s) in a circuit for 30 seconds of work followed 15 seconds of rest for 3 rounds.
Time: 4:30
Shoulder Bridge Hold
Shoulder Bridge Lifts
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WORKOUT #6
Protocol: AMRAP (As Many Rounds As Possible)
Description: For 3 Minutes, perform as many rounds as possible of the following exercises and reps. (Note: move with control, do not rush these exercises)
Time: 3:00
– 10 Shoulder Bridge Lifts With A Twist
– Hold Shoulder Bridge For 10 Seconds
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WORKOUT #7
Protocol: RWTL (Rounds With Time Limit)
Description: Perform 25 rounds as fast as possible of the following exercises with a 5 minute time limit.
Time: 5:00
– 2 Shoulder Bridge Alternating Leg Lifts
– 2 Shoulder Bridge Lifts With A Twist
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INTERMEDIATE BRIDGE – WORKOUT #1
Protocol: (INTVL) Intervals
Description: Perform the following exercise(s) in a circuit for 25 seconds of work followed 5 seconds of rest for 4 rounds.
Time: 4:00
– Head Bride Hold
– Head Bridge Lifts
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INTERMEDIATE BRIDGE WORKOUT #2
Protocol: AMRAP (As Many Rounds As Possible)
Description: For 3 Minutes, perform as many rounds as possible of the following exercises and reps. (Note: move with control, do not rush these exercises)
Time: 3:00
– 10 Head Bridge Alternating Leg Lifts
– Head Bridge Hold 10 Seconds
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INTERMEDIATE BRIDGE – WORKOUT #3
Protocol: RWTL (Rounds With Time Limit)
Description: Perform 4 rounds as fast as possible of the following exercises with a 5 minute time limit.
Time: 3:00
-10 Head Bridge Lifts
-10 Head Bridge Side Rocks
-10 Head Bridge Alternating Leg Lifts
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INTERMEDIATE BRIDGE – WORKOUT #4
Protocol: IWRAR (Intervals With Rest After Reps)
Description: At the top of the minute for 3 minutes, perform the following exercise(s) and reps. Rest after you finish the exercise(s) and reps.
Time: 3:00
– 20 Head Bridge Side Rocks
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INTERMEDIATE WORKOUT #5
Protocol: (INTVL) Intervals
Description: Perform the following exercise(s) in a circuit for 45 seconds of work followed 15 seconds of rest for 4 rounds.
Time: 4:00
– Head Bridge Hold
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INTERMEDIATE BRIDGE – WORKOUT #6
Protocol: AMRAP (As Many Rounds As Possible)
Description: For 5 Minutes, perform as many rounds as possible of the following exercises and reps. (Note: move with control, do not rush these exercises)
Time: 5:00
-1, 2, 3, 4, 5, etc… Head Bridge Lifts
-1, 2, 3, 4, 5, etc… Head Bridge Side Rocks
-1, 2, 3, 4, 5, etc… Head Bridge Alternating Leg Lifts
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INTERMEDIATE BRIDGE – WORKOUT #7
Protocol: RWTL (Rounds With Time Limit)
Description: Perform 15 rounds as fast as possible of the following exercises with a 3 minute time limit.
Time: 3:00
-2 Head Bridge Side Rocks
-2 Head Bridge Leg Lifts
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ADVANCED BRIDGE – WORKOUT #1
Protocol: (INTVL) Intervals
Description: Perform the following exercise(s) for 30 seconds of work with ZERO rest for 1 round.
Time: 4:00
-Full Bridge Hold With One Leg Lifted Right
-Full Bridge Hold With One Leg Lifted Left
-Full Bridge Lifts
-Full Bridge Hold With One Arm Lifted Right
-Full Bridge Hold With One Arm Lifted Left
-Full Bridge Hold
-Full Bridge Lifts
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ADVANCED BRIDGE – WORKOUT #2
Protocol: AMRAP (As Many Rounds As Possible)
Description: For 5 Minutes, perform as many rounds as possible of the following exercises and reps. (Note: move with control, do not rush these exercises)
Time: 5:00
-10 Full Bridge Lifts
-10 Full Bridge Alternating Leg Raises
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ADVANCED BRIDGE – WORKOUT #3
Protocol: RWTL (Rounds With Time Limit)
Description: Perform 50 rounds as fast as possible of the following exercises with a 4 minute time limit.
Time: 4:00
-2 Full Bridge Alternating Leg Raises
-2 Full Bridge Alternating Arm Lifts
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ADVANCED BRIDGE – WORKOUT #4
How To Track Your Results:
Track the shortest amount of time during only 1 round it took for you to complete the exercises and reps. Try to beat your old score every time you do this workout.
Protocol: IWRAR (Intervals With Rest After Reps)
Description: At the top of the minute for 5 minutes, perform the following exercise(s) and reps. Rest after you finish the exercise(s) and reps.
Time: 5:00
– 20 Full Bridge Lifts
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ADVANCED BRIDGE – WORKOUT #5
How To Track Your Results:
Track how long you can hold the exercise for during one single attempt. Try to beat your old score every time you do this workout.
Protocol: MAX HOLD
Description: Hold the following exercise for the maximum amount
of time you can with good form.
Time: ???
Full Bridge Hold
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