Get Body Weight STRONG (full sample workout)

Quick body weight only strength workout for ya today –

You can crank this thing ANYWHERE, all you need is a pull up bar.

If you don’t have one, be resourceful – find a playground at a park near you, or heck, nail a 2×4 to a tree in your back yard and do your pull ups from that.

No excuses.

And don’t forget – my brand NEW Body Weight Strong 2.0 – progressive 12 week body weight strength training system is now available, and you can get it this week at a special “launch celebration” discount:

=> Get Body Weight STRONG here

Phase Two, Day One – Body Weight Strong 2.0

(warm up)

– jumping jacks – 30 sec
– body weight squats – 12 (hold for one count in bottom position each rep)
– EASY push ups – 10 (pick easy version for YOU – warm up tempo!)
– EASY inverted rows – 10 (focus on firing up that upper back!)

– do exercises circuit style for two rounds total

(Exercise pair one)

– one arm push up progression -1 to 5 reps each arm
– vertical jump progression – 8 to 10 reps

– Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.

(Exercise pair two)

– pull up/chin up progression – 1 to 5 reps
– split squat progression – 8 to 10 reps

– Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.

Rest for about 60 seconds, and then move onto:

(Exercise circuit)

– burpee
– shuttle sprint
– repeating squat jump
– bear crawl

– Set your timer for 20 seconds of work and 10 seconds of rest. Get as many reps as you can in 20 seconds of the burpees. Rest for 10 seconds. Run as fast as you can for 20 seconds in the shuttle sprints. Rest for 10 seconds. Repeat the full sequence two times through in this same fashion.

Enjoy that workout, and have a great day –

Forest Vance, MS, RKC II
Author, Body Weight Strong 2.0

PS – If you liked this workout, you’ll love Body Weight Strong 2.0 – and you can grab it at a huge discount this week (if you haven’t already):

=> Get Body Weight Strong 2.0 PLUS all the bonuses here

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