BMP: Level 1

Workout A
Feet Elevated Push ups: 3 sets of 6-10 reps
Bodyweight Dips: 3 sets of 6-10 reps
Reverse Lunges: 3 sets of 6-10 reps per leg
Speed Pull ups: 3 sets of 3 reps
Hip Bridge Hold: 2 x 20 seconds
L-sit Hold (below 90): 2 x 10-30 seconds

Workout B
Chin ups: 3 sets of 4 to 8 reps
Hands elevated Pike Push ups: 3 sets of 6-10 reps
Squat Jumps: 3 sets of 6 reps
Hanging Knee Raises: 3 sets of 6-10 reps
Hip Bridge Hold: 2 x 20 seconds
L sit Hold (below 90°): 2 x 10-30 seconds

BMP: Level 2

Workout A
Feet Elevated Push ups (side to side): 3 sets of 6-10 reps
Bodyweight Dips: 3 sets of 10-15 reps
Bulgarian Split Squats: 3 sets of 6-10 reps per leg
Explosive Pull ups (bar to sternum): 3 sets of 3 reps
Back Bridge Hold: 2 x 20 seconds
L-sit Hold: 2 x 10-30 seconds

Workout B
Pull ups: 3 sets of 6 to 12 reps
Feet on Chair and Hands elevated Pike Push ups: 3 sets of 6-10 reps
Squat Jumps: 3 sets of 6 reps
Hanging Leg Raises to 90 degrees: 3 sets of 6-10 reps
Back Bridge Hold: 2 x 20 seconds
L-sit Hold: 2 x 10-30 seconds