Workout 5-- Bodyweight
Sets -- .01, Go Through workout as laid out.
(Use Fists for this hole workout)
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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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Wall Push-Ups (45 Inclined) ........................................................................30
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Normal Push-Ups ............................................................................................30
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Lat Push-ups
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Left ................................................................................................................15
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Right .............................................................................................................15
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Forearm Curls (Close Grip)
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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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Lunges (Back, Front)
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Back​ ............................................................................................................40 (Left side 20, Right side 20)
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Front ............................................................................................................40 (Right side 20, Left side 20)
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Squats (Normal Stance)​ .............................................................................20 x2 (Explode on last Squat)
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V-Sits, Cross Toe-Touch
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Left Side ....................................................................................................20
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Right Side .................................................................................................20
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Bicycle Crunches
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Right Side ................................................................................................20
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Left side ...................................................................................................20
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Plank ................................................................................................................90 Seconds
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Reverse Crunches .......................................................................................40
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Crunches ........................................................................................................40
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Handstands Push-ups​ ..............................................................................25
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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.