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Black Panther Bodyweight

Black Panther Minimal

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Workout

Black Panther

Warm-up

10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk - torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward

Then,
1 Round:
10 Alternating Lunge Elbow to the Floor (Total)
10 Air Squats

Black Panther Bodyweight (Time)

4 Sets:
100m Run
15 Jumping Air Squats
10 Burpees
15 Jumping Air Squats
100m Run
-Rest 2:00 between sets-

WORKOUT STRATEGY & FLOW:
These sets are sprints! Go out hard on the run and hold on!

Run: This is a fast pace on the front end and the back end.

Jumping air squats: aim to keep these in 1-2 sets. Keep the rest quick and make sure the feet clear the ground.

Burpees: aim to keep these fast and controlled.

Black Panther Minimal (Time)

4 Sets:
100m Run
10 Single Arm Dumbbell Thrusters (50/35)
10 Dumbbell Facing Burpees
10 Single Arm Dumbbell Thrusters (50/35)
100m Run
-Rest 2:00 between sets-

WORKOUT STRATEGY & FLOW:
These sets are sprints! Go out hard on the run and hold on!

Run: This is a fast pace on the front end and the back end.

Single arm dumbbell thrusters: aim to keep these unbroken. Each set will be a different arm. For instance: the first set of 10 single arm thrusters is your right arm and the second set is the left arm. Feel free to start off with a different arm each set!

Burpees: aim to keep these fast and controlled.

Accessories

3 Rounds
1:00 min Plank
30 sec side plank (each side)
30 flutter kicks (each side)

Stretching
2:00 Couch Stretch (Each Side)
10 Downward Dog to Upward Dog Transitions

Want to see some of these movements in action? Check out our .