Workout 6-- Bodyweight
(Cross Grip for hole workout, whenever using the chin/pull-up bar)
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Stretch Reps:
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Handstand Push-Ups.......................................................................................................30
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Chin-Up Bar Chest.............................................................................................................16
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Pull-Up 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-Up Lats (Both Sides)
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Left Side.........................................................................................................................16
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Right Side......................................................................................................................16
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Hindu Push Ups..................................................................................................................30
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Forearm Curls (Close, Then normal grip)
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Close Grip......................................................................................................................50 (Normal, Then Reverse curls)
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Normal Grip..................................................................................................................50 (Normal, Then Reverse curls)
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Calf Raises............................................................................................................................50
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Single Leg Squats
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Left Leg..........................................................................................................................20
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Right Leg.......................................................................................................................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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Super-Man Plank
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Left Side.........................................................................................................................20
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Right Side......................................................................................................................20
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Inverted Leg Raises (wall used in case)...................................................................25
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Plank.......................................................................................................................................90 Seconds
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Handstand 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.