I’m about to take off for a couple of days to spend some time with family and friends over the Christmas holiday …
I will be away from a gym so I plan on doing a body weight only workout to keep things up.
I thought I would share my plan with you – so that if you are travelling or are in the same situation – this holiday or another time – you could benefit from a powerful body weight only workout that can be done anywhere.
The other great thing about this particular workout is that it’s designed for STRENGTH … that is, it’s not all high-rep calisthenic-type stuff … there are some more advanced body weight exercises that will actually help you gain some strength and muscle.
Okay, let’s get to it –
20 Minute Body Weight Only Christmas Workout
(phase two, day two from Body Weight Strong)
(exercise pair 1)
–pull up (overhand grip; use bar OR do door pull ups if no bar available) – 5 reps
–pistol squat (use assistance if needed) – 3 reps each side
Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.
(exercise pair 2)
–pike press (with feet elevated on small step) – 8 reps
–box jump – 10 reps
Do three sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.
Do these exercises circuit style. Each exercise is to be done continuously or 35 seconds; take 5 seconds of transition between exercises and rest for about 30 seconds at the end of the circuit. Repeat the circuit three times total.
–body weight squat
–close grip push up
–SLDL (single leg dead lift)
–run in place
I hope that workout helps you … and I hope that you have a VERY Merry Christmas!
Talk soon –
PS – We have been getting SOO many emails asking about the sale we’ve had going the last few days … I realize that this is a very busy time of year, and you may not have gotten the chance to check your emails until now … so we’ve extended the Body Weight Strong sale for two more days. This will be the only extension though – I normally never do this, but want to make it fair to everyone. Think of it like my Christmas present to you Get details on the sale HERE.