Bodyweight STRONG 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 – you can get my Body Weight Strong – progressive 12 week body weight strength training system this week at a special “Memorial Day Sale” discount:

=> Get Body Weight STRONG here

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Phase Two, Day One – Body Weight Strong

(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 – 3 to 5 reps each arm
– box jump w step down – 12 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 ups, chest to bar – 5 to 8 reps
– “modified” pistol squat (standing on bench or box) – 5 to 8 reps per leg

– 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.

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Enjoy that workout, and have a great day –

Forest Vance
Master of Science, Human Movement
Certified Progressive Calisthenics Instructor
Author, Body Weight Strong

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

=> Get Body Weight Strong PLUS all the bonuses here

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