Mark de Grasse performs a series of tumbling, rolling, pull up, squat jump, and other bodyweight exercises. Perform each bodyweight exercise series three times for 90 seconds, resting 45-60 seconds between sets.
Tumbling Bodyweight Exercise Workout:
A: Box Jump to Roll - 3 x 90 sec
B: Bar Swing to Roll to Up & Over - 3 x 90 sec
C: Roll to Neutral Grip Pull Up to Back Roll - 3 x 90 sec
D: Handstand to Roll to Box Jump to Bar Swing - 3 x 90 sec
E: Roll to Crow to Back Roll - 3 x 90 sec
Showing posts with label bodyweight exercise routine. Show all posts
Showing posts with label bodyweight exercise routine. Show all posts
Bodyweight Exercise Program to Build Muscle and Lose Fat
Bodyweight exercises are strength training exercises that do not require weights for resistance. Your own body weight is enough resistance to build an amazing level of muscle, and bodyweight exercises are definitely challenging enough to chisel away any extra fat. If you want to build more muscle and burn more fat, then this bodyweight exercise workout program is for you.The 4 Basic Bodyweight Exercises
- Pull-ups
- Squats
- Push-ups
- Sit-ups
How This Bodyweight Exercise Program Works
You will perform these four exercises as a circuit using a “pyramid” format. That means you will start on the bottom “level” of the pyramid and “climb” your way up it. Then when you hit the top, you’ll “climb” back down. Because four exercises are done consecutively on each level, you are getting a sufficient rest period for each exercise. Additionally, when you get to your top level on the pyramid and start to get fatigued, you start going down it, doing fewer repetitions per level (set). That means you can still keep good form and concentrate on doing the repetitions perfectly.
Bodyweight Exercise Pyramid
Level | Pull-ups | Squats | Push-ups | Sit-ups |
1 | 1 | 5 | 3 | 5 |
2 | 2 | 10 | 6 | 10 |
3 | 3 | 15 | 9 | 15 |
4 | 4 | 20 | 12 | 20 |
5 | 5 | 25 | 15 | 25 |
6 | 6 | 30 | 18 | 30 |
7 | 7 | 35 | 21 | 35 |
8 | 8 | 40 | 24 | 40 |
9 | 9 | 45 | 27 | 45 |
10 | 10 | 50 | 30 | 50 |
How to Do the Bodyweight Exercise Workout Program
Go to the column labeled "Levels." Think of each exercise at each level as a set. So, you start on level 1 and do 1 pull-up, then 5 squats, 3 push-ups, and 5 sit-up with no rest between the exercises. Then you go to level 2 and go across, then level 3, and so on until you get to level 10, or until you start to fatigue, and you feel like you won’t complete the next level of the pyramid. When this happens, you’re going to start going down the pyramid.
For example, if you get to level 7 and feel like you just barely completed it, then you start going down the pyramid again, by going to level 6, then 5, 4, 3, etc. When you reach level 10, you will be doing 100 pull-ups, 500 squats, 300 push-ups, and 500 sit-ups, which should be completed in about 60 minutes.
How to Determine Your Starting Level
The simplest way to determine your starting level on this bodyweight exercise workout program is to just begin with level 1 and go up each level until you start to fatigue, and you feel that you won't complete the next level of the pyramid on any one of the four exercises. Then start going back down the pyramid. If you make all the repetitions, then that's your starting level.
How to Progress on this Bodyweight Exercise Workout Program
You are ready to progress on this bodyweight exercise workout program when you can complete all the repetitions at a particular level or half-level with perfect form without needing to pause or rest to complete any set. When you can do that, move to the next half-level, which only adds one set per exercise. If you went straight to level 6, you would be adding two sets, which is too much.
For example, if you started at level 5, your maximum repetitions would be 5 pull-ups, 25 squats, 15 push-ups, and 25 sit-ups. Your next level is not level 6. It's doing level 5 twice. When you can complete all those sets, then you move to level 6.
Moving up a half-level every 2-4 weeks would be excellent progress if you do the program three times a week. Reaching level 7, which is just about one-half the maximum repetitions at level 10, would be a challenging goal to begin with.
If you can follow simple instructions, then you can build a HEALTHY, HIGH-PERFORMANCE, ATTRACTIVE body in the comfort of your own home using ONLY bodyweight exercises. To discover the REAL reason you've failed to reach your fitness, fat loss and physique-building goals (and what you can do about it), click here!
No Exercise Equipment Routine
Personal trainer Stephen Cabral takes Sarah through a total body work out that uses just body weight.
Suicidal Sweat Workout
If your workout is getting stale, and you need a new challenge, the Suicidal Sweat Workout" should get the sweat flowing. Zuzana starts off with what she calls a jump squat/push-up combo exercise, but it could also be classified as a burpee variation.
5BX Plan: 11 Minutes a Day to Total Fitness
The Five Basic Exercises (5BX) Plan is an exercise program developed for the Royal Canadian Air Force (RCAF) by Bill Orban in the late 1950s. The plan was innovative in two respects. First, it did not require access to specialized equipment. Secondly, the plan only required 11 minutes per day to be spent on the exercises. The plan can be downloaded for free.
This simple and straightforward exercise plan was created by the Royal Canadian Air Force back in the 1960’s but has stood the test of time, and is still very relevant now.
This comprehensive body-sculpting and fitness program takes just 11 minutes a day. The exercises require no gym or equipment, and can be done almost anywhere such as at home, or in a hotel room. Read more
Perverted Punishment Workout
For the Perverted Punishment Workout, you will need a timer, a pull-up bar, and a jump rope. You can check the description of this workout with pictures for each exercise here.
Hindu Strength Training
This video demonstrates ancient Indian ground exercises, as practiced by Hindu wrestlers, for strengthening the body. For the most part, these exercises use your own body weight for resistance. They also practiced with Indian Clubs (Gada and Joris) of various sizes and weights, as well as the wrestler’s pole (Mallakhamb).
Advanced Bodyweight Exercise Workout
This advanced workout by personal trainer Stephen Cabral is a quick workout using only your body weight.
Brutal 500 Rep Workout
If you're looking for a burnout workout, Zuzana at BodyRock.tv demonstrates a brutal five hundred rep workout - ten exercises of fifty reps each.
Today’s workout was awesome! Very intense, but also quite long. It took me exactly 35 minutes and 55 seconds. It might sound strange, but I was actually enjoying the pain from the burn. Now I feel that I really deserve the active rest tomorrow. So what was this workout all about? I did 10 different exercises and 50 reps for each of them. It is a time challenge so try to be moving through the exercises without taking any long breaks. What slowed me down were the push ups and although I started with regular push ups – I had to switch to the easier variations. The turkish get ups are also quite brutal and took me the most amount of time. Read more
An Exercise Routine That You Can Do Anywhere
Lea Woodward describes an exercise routine suitable for both men and women that can be done anywhere. She even tells how to change it from a strength routine into a cardio routine.
... What if you could do an exercise routine that helped you:…and requires no equipment whatsoever (except perhaps a gym mat or beach towel). Like the sound of that?
- Lose weight
- Improve muscle tone & firm up
- Improve your strength
The following is a routine that you can do that takes no more than 20-30 minutes and is suitable for almost all levels (except if you’re a bodybuilder trying to pack on the muscle). Read more
A Very Advanced Push-Up Routine
Hit-Man does this very advanced push-ups routine after his workout. Can you even do the first exercise, let alone the entire routine?
The Bodyweight 100 Workout
For a change in your regular bodyweight exercise routine, try the Bodyweight 100 challenge. These compound exercises will burn a lot of fat and calories and will keep your metabolism increased for hours after your workout.
The Bodyweight 100 challenge was featured in Men's Health magazine in January 2008. This workout is the initial stage in a much longer and more challenging program called the Bodyweight 500. But that's getting ahead of ourselves.
First, let's take a look at the Bodyweight 100 workout. Do your regular workouts on Monday and Wednesday, and then try the 100 workout on a Friday or Saturday. Read more
A Whole-Body Calisthenics Routine
Daniel at Home Calisthenics outlines an excellent whole-body calisthenics routine which takes you from beginner to advanced levels.
A good friend of mine recently explained to me that the his time for retoxing had long over run, and that he now wants to get back into training. I pointed him in the direction of this blog to learn a few of the basic calisthenics exercises, in reply to this he asked, "Do you have a routine i can follow?" This is when it dawned on me that i haven't published a post that outlines a routine. Here is that post.
When i train at home i like to make the most of the time available so my routines have minimal rest periods. Instead of rest periods i prefer to exercise a muscle group immediately followed by an unrelated muscle group. This isn't advisable for everybody so i will outline a breakdown of work/rest ratios. Read more
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