Strength B: 26-Minute Bodyweight Workout
Strength B is a 26-minute bodyweight workout that needs no equipment. You alternate pike push-ups with pull-ups, then slow air squats with dead bugs, each on a 90-second clock.
Wednesday with weights: Dumbbell DT →The workout
Warm-up (5:00)
Arm circles, shoulder taps, a few slow air squats. Get the shoulders moving.
Block A (9:00)
6 sets on a 90-second clock. Alternate the exercises below, one set per interval, in the order they appear.
| Exercise | Sets x reps | Load | Clock |
|---|---|---|---|
| Pike Push-Up | 3 x 8 | Bodyweight | Work 0:45, rest 0:45Tempo 3-0-1 |
| Pull-Up | 3 x 6 | Bodyweight | Work 0:45, rest 0:45Tempo 2-0-1 |
Block B (9:00)
6 sets on a 90-second clock. Alternate the exercises below, one set per interval, in the order they appear.
| Exercise | Sets x reps | Load | Clock |
|---|---|---|---|
| Air Squat | 3 x 15 | Bodyweight | Work 0:50, rest 0:40Tempo 3-1-1 |
| Dead Bug | 3 x 10 each side | Bodyweight | Work 1:00, rest 0:30Tempo 2-0-1 |
Cooldown (3:00)
Shoulder and lat stretch, quad stretch, slow nose breaths.
How the timer works
Each set starts on a clock. You work for the work window, then rest until the next interval starts. Reppy plays low ticks in the last 3 seconds of work and brighter ticks in the last 5 seconds of rest, so you can follow it without looking at the screen.
The screen stays on during the workout, and the back button pauses instead of quitting.
Exercises in this workout
Questions
How long does Strength B take?
About 26 minutes: a 5 minute warm-up, two blocks of 9 minutes, and a 3 minute cooldown.
What if I cannot do a pike push-up yet?
Keep your feet wide apart and your hips high, or do a regular push-up from a high incline such as a counter.
Do I need a pull-up bar?
No. A bar is optional. Tap No bar? Swap and Reppy uses the doorframe row in its place.