Sample Bodyweight Training Program

Sample Bodyweight Training Program

One of my friends is just getting back into exercise and asked me to get him started on an exercise program. I put the following program together for him in about 5 minutes but it is a great place to start for someone with no equipment that is looking to get back into training.

I used a lot of GPP (General Physical Preparation) exercise to get my friend warmed up and get his body moving. Coach John Davies uses this same circuit in many of his programs and this circuit has always proven to be a great tool for improving fitness without any equipment.

Give this program a shot if it suits your needs.


Mon,Wed,Fri Program:

1. Continuous Circuit (Perform one after another with no rest between exercises and repeat the circuit 3 times with no rest):
-Jumping Jacks(30 seconds)
-Vertical Jumps (30 seconds)
-Squat Thrusts/Burpees (30 seconds)
-Lateral Line Hops (30 seconds)

2. Superset #1 (Perform back to back with no rest between exercises, take 45 seconds rest between supersets):

A1. Wide Push-Ups (Max Reps)
A2. Bodyweight squats (Max Reps)

3. Superset #2 (Perform back to back with no rest between exercises, take 45 seconds rest between supersets):

B1. Divebomber Push-Ups (Max Reps)
B2. Chair Step-Ups (Left then Right) (Max Reps each leg)

4. Ab/Low Back Circuit (Perform entire circuit in continuous fashion with minimal rest between exercises, perform circuit 1-2 times)

C1. Toe Touches (10 Reps)
C2. V-Touches (10 Reps)
C3. Lying Trunk Twists ("Windshieldwipers") (5 reps each side)
C4. Plank (Hold isometrically for 30 seconds)

C4. Horse Stance Back Exercise (10 reps each side)
C4. Sit-ups (10 reps)
C5. Side Plank (15 seconds) (Left Side)
C6. Side Plank (15 seconds) (Right Side)
C7. Oblique Side Crunches (Left) (10 reps)
C7. Oblique Side Crunches (Right) (10 reps)
C8. Alternating Supermans (10 reps each side)

5. Optional (Repeat Continuous warm-up circuit again 3-6 times)

6. 5 minutes of static stretching exercises

Tues, Thurs Program:

-Perform the bodyweight continuous circuit described above. Perform 6 circuits in a continuous fashion at a low-intensity pace. Perform 5-10 minutes of static stretching exercises after finishing the circuits.

Train with purpose,

Kyle
www.HomeGymSecrets.com

Exercise You've Never Tried (Pistols)

Home Gym Exercises You've Never Tried:

"Pistols" aka One-Legged S

Top Position Bottom Position

Introducing the “Pistol.” This is the Mac-daddy exercise for leg strength and you do not need any fancy equipment! From a standing position, lift your left leg out straight in front of you. Grip the floor with your toes, tighten up all of the muscles in your body (I mean everything!!

Toes, legs, hips, abs, back, everything! In order to be successful with this exercise you must keep all of your muscles tight). I never was successful with this exercise until I learned to tighten EVERYTHING! Slowly lower your butt down and back towards the floor with a controlled tempo.

From the bottom position, lean forward, drive your heel through the floor, and stand up with a quick tempo. Pause in the top position and squeeze leg and core muscles. From the top position, start moving at the hips and repeat this process as long as you can maintain a high level of quality for the exercise. With this exercise it is better to perform multiple sets of fewer repetitions.

If you are not yet able to stand back up from the bottom position performing Negatives will be a great way to build strength in this exercise. Just try to lower yourself to the bottom position in 5-10 seconds trying hard to squeeze the muscles tightly throughout. You can either lower your butt all the way to the ground or grab onto a something stable and pull yourself back to the standing position. Get back into the One Leg Squat position and lower with one leg (you can always lower more weight then you can lift!). Switch sides and perform for the required number of repetitions.

Have fun mastering this one!

Train with purpose,

Kyle