Post by gorillagut on Feb 21, 2016 17:48:04 GMT
Until I get my job back I will not have a gym. I'm planning on doing bodyweight training for the next month. I plan to continue if everything goes well. My program will look something like this...
Workout A
push up variation 3 sets for 6-10 reps
Variations include feet elevated, side to side push ups, 5 sec descend with 1 sec hold and explode up etc.
pull up variations 3 sets of 3-5 reps
vary between explosive pull ups for less reps or standard pull ups for more reps.
Dips 3 sets of 6-10 reps
Lunge variations 3 sets of 8-10 reps per leg
variations include Bulgarian split squats, reverse lunges. try to go real slow down and explode up.
Stretches
L sit holds
back and hip bridges and extensions
Workout B
Handstand push-ups- 3 sets for 6-10 reps
chin up variation- vary between higher reps or less reps performed more explosively
squat variations- 3 sets for 6-10 reps
1 legged squats with or without support
hanging knee raises 3 sets of 6-10 reps
Stretches
L sit holds
back and hip bridges and extensions
Week 1
workout a
workout b
workout a
Week 2
workout b
workout a
workout b
All workouts are scalable. Use different variations to adjust the difficulty. I will update this post as I move to harder variations.
If you'd like to view the ebook Google Bodyweight Mastery Program. The link at docdroid.net is free.
This is a simple program that allows you to get stronger without going to the gym.
Workout A
push up variation 3 sets for 6-10 reps
Variations include feet elevated, side to side push ups, 5 sec descend with 1 sec hold and explode up etc.
pull up variations 3 sets of 3-5 reps
vary between explosive pull ups for less reps or standard pull ups for more reps.
Dips 3 sets of 6-10 reps
Lunge variations 3 sets of 8-10 reps per leg
variations include Bulgarian split squats, reverse lunges. try to go real slow down and explode up.
Stretches
L sit holds
back and hip bridges and extensions
Workout B
Handstand push-ups- 3 sets for 6-10 reps
chin up variation- vary between higher reps or less reps performed more explosively
squat variations- 3 sets for 6-10 reps
1 legged squats with or without support
hanging knee raises 3 sets of 6-10 reps
Stretches
L sit holds
back and hip bridges and extensions
Week 1
workout a
workout b
workout a
Week 2
workout b
workout a
workout b
All workouts are scalable. Use different variations to adjust the difficulty. I will update this post as I move to harder variations.
If you'd like to view the ebook Google Bodyweight Mastery Program. The link at docdroid.net is free.
This is a simple program that allows you to get stronger without going to the gym.
