Your goals include gaining lean muscle, improving your functional strength, and losing some body fat.
You also want to FEEL good, and avoid the aches and pains and potential for injury that can come with lifting weights.
And, you like the idea of a “minimalist” training approach.
For all of these reasons, body weight exercise appeals to you.
All that being said … you are to the point where plain old squats and push ups are too easy … but you’re not to the point of doing some of these crazy calisthenics
tricks you see on the internet, like one arm muscle ups or pistol squat box jumps.
So I designed today’s workout specifically for YOU!!
This training session is more in the “style” of phase one of Body Weight Strong … medium rep range (approx 8-12), focus is on time under tension for gaining some
lean muscle … and the exercises you choose, you should be able to perform for this range.
In other words, if you can only do handstand push up, you want to regress down a bit so you can get your reps up. Same goes for the single leg squat variations, and
I’m going to crank a workout like this myself before the Big Game today, so I can feel a *little* better about enjoying my favorite foods. I suggest you do the same!
Full Body Weight ONLY Strength Workout
1 – Warm up – do each exercise for about 20 seconds, rest 10 seconds between moves, repeat sequence twice:
– easy jog
– spiderman climbs
– “short” bridges
– leg swings
– jumping jacks
2 – Skill work / practice
Here, while you’re very fresh, is a great time to practice any higher – skill moves you are working on. Do this for 3-5 minutes.
Examples (what I’m working on personally right now):
– dragon flags
– free handstand holds
– human flag variations
3 – Main workout – two pairs of movements … alternate back and forth between the two exercises in each pair … do 8-12 reps of each exercise … rest for about as
long as it takes you to complete each set (1:1 work to rest ratio) … do three to four rounds of each:
– Handstand push ups w static hold at end of set – for this one, until you can get a good 8 reps, you can do just a few, and then hold at the top for another 15-20
seconds … you could also do wall walks, or pike presses, or any other HSPU progression
– Box jumps on to picnic table (on to the bench – easier – or on to the actual table itself – harder)
– Overhand thumbless grip body weight rows
– Single leg squat standing on picnic table bench (off leg hangs off side and reaches towards the ground)
4 – Finish with sprints … you’ll do six to eight 100 yard sprints, building up the intensity and speed with each one … and rest about 30 seconds between each one.
5 – Static stretch tight muscle groups for 3-5 minutes
There you have a full body weight only strength workout you can crank before today’s Big Game.
If you are to the point where plain old squats and push ups are too easy … but you’re not to the point of doing some of these crazy calisthenics tricks you see on
the internet, like one arm muscle ups or one arm, two finger push ups … this is a GREAT workout for you!
Enjoy the rest of your weekend, and talk soon –
– Forest Vance
Body Weight Strong is my #1 best-selling program of all time. Thousands of folks in over 30 different countries have experienced the power of the orginal program …
and now it’s NEW for 2015, and better than EVER.
Instead of reading through the workouts and doing them on your own, with these follow – along format videos, you now have the next best thing to having ME as your
trainer – at home, at the gym, at the beach, at the park … wherever you train.
The videos feature me as your trainer and a workout partner / “trainee” going through the workout as I coach them through every form tip and coaching cue … so that
it’s like I’m RIGHT there, working with YOU on every rep and set of every workout to reach your body weight training goals.
PLUS, you’ll get the full set of COACHING videos … so even if you’re NOT into the follow-along format, you can watch in detail as I take you through each and every
move from the easiest to the hardest progression. You can do this program whether you’re a complete beginner or an advanced trainee.
AND, I’ve added 12+ weeks of bonus body weight / minimal equipment workouts that you’ll get – totally free – when you pick up a copy of the new Body Weight Strong