Workout 2-- Bodyweight
(With Hand Grips if you have any, if not just do fists)​
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Stretch Reps:
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Handstands Push-ups .......................................................................................30
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Pike Push-ups .......................................................................................................40
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Close Grip Push-ups ..........................................................................................30
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Wide Grip Push-ups (Declined) ....................................................................30
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Normal Grip Push-ups .....................................................................................30
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Lat Push-ups
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Right​ ................................................................................................................15
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Left ...................................................................................................................15
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Forearm Curls (Close Grip, Then Normal)
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Close ...............................................................................................................50 (Reverse, Then Normal Curls)
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Normal ...........................................................................................................50 (Reverse, Then Normal Curls)
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Hindu Push-ups ..................................................................................................30
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Calf Raises ............................................................................................................50
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Single Leg Raises
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Left Side ........................................................................................................20
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Right Side......................................................................................................20
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Squats (Normal Stance) .................................................................................20 x2 (Explode on last Squat)
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V-Sits, Cross Toe-Touch (Both Sides)
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Right side ......................................................................................................40
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Left side ........................................................................................................40
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Super-Man Plank
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Left side .........................................................................................................25
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Right side ......................................................................................................25
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Reverse Crunches .............................................................................................40
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Inverted Leg Raises (Wall in case)..............................................................30​
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Handstands Push-ups ...................................................................................25
Sets -- .01, Go Through workout as laid out.
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All body weight workouts are full body, each one will hit from shoulders downwards.
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This helps maximize results with fast, sold gains.
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The workouts will help you can maintain your weight your currently at, or build up from where your starting.
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Full body workouts can also keep you more balanced as a whole unit, from my personal experiences.
.The Workouts.
The body-weight routines are for any level of fitness, they can have minimal weight (just body, or have a step stole for help), you can also add more weight to yourself with plates and a backpack or just some big text books (if you do not have a weight jacket on hand). Just adjust to your individual needs.