Workout 3-- Bodyweight
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Stretch Reps:
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Handstands Push-ups .......................................................................................30
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Chin-Up (Chest) ....................................................................................................16
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Chin-ups Lats (Both Sides)
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Right​ .................................................................................................................16
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Left ....................................................................................................................16
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Pull-Up Bar Biceps (Close Grip) ....................................................................16
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Pull-Up Bar Triceps (Close Grip) ...................................................................16
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Hindu Push-Ups ..................................................................................................30
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Forearm Curls (Normal Grip, Then Close)
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Normal ...........................................................................................................50 (Normal, Then Reverse Curls)
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Close ...............................................................................................................50 (Normal, Then Reverse Curls)
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Calf Raises ...........................................................................................................50
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Lunges (Backwards, Forward)
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Backwards ..................................................................................................40 (Right side 20, left side 20)
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Forwards ......................................................................................................40 (Left side 20, Right side 20)
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Squats (Close Stance) ....................................................................................20 x2 (Explode on the last Squat)
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V-Sits, Toe-Touch .............................................................................................40
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Reverse Crunches ...........................................................................................40
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Spider-Man Plank
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Left side​ .......................................................................................................20
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Right side ....................................................................................................20
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Back Extension ................................................................................................40
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Crunches ............................................................................................................40
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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.