Bodyweight Exercises and Dumbbell Flow Workout

by Monica

I started with all new bodyweight exercises this past weekend plus a cool dumbbell flow that focuses on all the primal movement patterns I've mentioned in the past.

After just 4 cycles of Tacfit phase 1 my body was starting to plateau bad. I'm still not strong enough to move up to the next level of difficulty on most of the exercises from phase 1 so I followed my instincts and took a few days off then started up with phase 2. I also added a cool dumbbell flow that came with my Tacfit Workout Plan.

What you see in the video is a mix of level 1 and level 2 exercises from phase 2 plus Coach Sonnon's cool db flow. My favorite thing about Tacfit is how flexible it is. You can use it many different ways. I'm still doing the pullup primer workout on off days and doing mobility daily and flow yoga most days.



Workout Instructions The workout is simple, 8 rounds of tabatas on each of the 6 bodyweight exercises then 8 minutes of the db flow alternating sides every minute. Other than a quick break after the 48 tabatas you don't rest at all. It takes about 35 minutes.

BTW, Coach Sonnon's video came with zero instructions so I had to figure it out and modify it a bit myself. You can do the same if you like.

If you decide to try this fatloss workout be sure to warm-up with mobility exercises for 5 minutes and cool down with flow yoga for 5 minutes. This will improve performance and keep you injury and pain free.

If you need detailed instructions on how to do all these cool exercises be sure to check out the Tacfit workout plan.