A Complete Muscle Building Bodyweight Plan

The six-pack and the extreme toner workouts guarantee to bring results in a small time. Try the below program for a way better shape!!

A Complete Muscle Building Bodyweight Plan

With all of the latest marketed fitness gadgets, programs and miracle pills in full swing it’s simple to get a bit flustered when it comes to your plans to urge in shape or get into way better shape. The six-pack and the extreme toner that all guarantee to urge you results in as small time as possible. The below program you can try during a trip, a break from the gym or simply to shake things up a bit and try a little something new.

Total Bodyweight Workout

  • Perform each workout once or twice per week.
  • Perform each complex without rest between exercises. After each complex rest for one minute.
  • Try the entire program for at least four weeks or during times of travel or away from traditional equipment.
  • Complete a dynamic warm-up prior to each workout.
  • After each session complete either steady state or HIIT cardio of your choice.
  • Complexes are signified by numbers without rest. For example, perform 1A, 2A and 3A back-to-back-to-back without rest. After the complex is complete rest one minute.
  • Perform each complex for 2-5 rounds depending on training experience and fitness level.
  • Go for 10-20 reps per move challenging yourself each workout.
  • AMRAP = As Many Reps As Possible

Feet-elevated push-up: These can be performed along with your feet elevated on a bench or chair whereas keeping your torso straight and your abs tight. Once you complete a set, you'll be able promptly drop your feet to the floor and proceed your set.

Jackknife push-up: What can be depicted as the beginner handstand push-up, the jackknifeversion has you plant your feet on the ground and get into a hip-only bent-over position together with your hands on the ground and butt in the air. Perform the move by bowing your elbows and shoulder (like an upside-down shoulder press) without bowing your knees or flexing your hips further.

Wide-grip inverted row:These can be done though lying under a Smith machine or squat rack bar set around waist high. You'll be able either set your feet on the ground or on a bench whereas grasping bar a small more extensive than the shoulder width. Drag to your lower per region and keep your back and legs in line and your abs tight.

Reverse lunge: Be sure while lunging back takes a long stride so that your front knee does not go past your foot. Moreover, if you are not accustomed to the reverse lunge take each rep slow and controlled and master the form and technique. If you are new to sprints, simply start with an intensity level, and time you can comfortably complete. Afterward, build from there and challenge yourself to increase speed and intensity.

Box Jump: When performing box jumps never jump off the platform to the floor. Always step off to avoid too much knee stress. Also, if possible, be sure to you are using a padded or rubberized floor for joint safety.

Rack triceps press: Adjust a Smith machine bar or a bar in a squat rack around waist height. Facing the bar grasp it with a shoulder-width overhand grip and step back from the bar until your body is in line and your arms are perpendicular to your body. Descend your body toward the bar until it is close to your forehead. Extend back to the straightened position.

About The Author

Shreyasi Maiti

Shreyasi Maiti is a Content Specialist working with Body & strength. She is a rare multi-tasker you’ll come across. Along with a dancer by passion, she enjoys writing .. Read More..


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