Workout 4-- Bodyweight
(Cross Grip for hole workout, whenever using the chin/pull-up bar)
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Stretch Reps:
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Handstands Push-Ups .........................................................................................................................30
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Chin-Ups Lats
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Right ....................................................................................................................................................16
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Left ......................................................................................................................................................16
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Pull-Ups Biceps/Triceps (One set for bicep, one set for triceps. Normal Grip) .............................................16
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Pull-Ups Biceps/Triceps (Flip arms, to work the opposite muscles. Normal Grip)........................................16
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Chin-Ups Chest .....................................................................................................................................16
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Pike Push-Ups .......................................................................................................................................40
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Forearm Curls
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Normal​ .............................................................................................................................................50 (Reverse, Then Normal Curls)
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Close .................................................................................................................................................50 (Reverse, Then Normal Curls)
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Calf Raises .............................................................................................................................................50
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Lunges (Forwards,Backwards)
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Forwards.........................................................................................................................................40 (Left side 20, Right side 20)
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Backwards.....................................................................................................................................40 (Right side 20, Left side 20)
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Lunges (Wide Stance).....................................................................................................................20 x2 (Explode on the last Squat)
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Crunches ...............................................................................................................................................40
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Leg Raises ............................................................................................................................................40
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Back Extension ..................................................................................................................................40
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Spider-Man Plank
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Right ..............................................................................................................................................20
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Left .................................................................................................................................................20
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V-Sits, Toe Touch ..............................................................................................................................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.