Go for a walk! Can be outside, around the block, whatever works!
1.1
Go for a walk
SETS :1
REPS:10 Minutes
MUSCLE:
Mobility
Go for a walk! Can be outside, around the block, whatever works!
WORK OUT
1.1
Exploding Push Ups
Sets:3
Reps:Until Your Cant!
Muscle: Chest and Triceps
Perform Exploding Push Ups until you fail and then immediately move to Rotating Push Ups, without rest.
1.1
Exploding Push Ups
SETS :3
REPS:Until Your Cant!
MUSCLE:
Chest and Triceps
Perform Exploding Push Ups until you fail and then immediately move to Rotating Push Ups, without rest.
1.2
Rotating Push Ups
Sets:3
Reps:Until You Cant!
Muscle: Chest, Shoulders
Perform Rotating Push Ups until you fail then rest for 60 seconds. Perform three rounds of the 1.1 / 1.2 superset, then move to the next superset in this workout.
1.2
Rotating Push Ups
SETS :3
REPS:Until You Cant!
MUSCLE:
Chest, Shoulders
Perform Rotating Push Ups until you fail then rest for 60 seconds. Perform three rounds of the 1.1 / 1.2 superset, then move to the next superset in this workout.
2.1
Pole Rows
Sets:3
Reps:Until You Cant!
Muscle: Traps, Lats
Perform Pole Rows until you fail and then immediately move to Back Breakers, without rest.
2.1
Pole Rows
SETS :3
REPS:Until You Cant!
MUSCLE:
Traps, Lats
Perform Pole Rows until you fail and then immediately move to Back Breakers, without rest.
2.2
Back Breakers
Sets:3
Reps:Until You Cant!
Muscle: Traps, Shoulders
Perform Back Breakers until you fail then rest for 60 seconds. Perform 3 rounds of the 2.1 / 2.2 superset, then move to the next superset.
2.2
Back Breakers
SETS :3
REPS:Until You Cant!
MUSCLE:
Traps, Shoulders
Perform Back Breakers until you fail then rest for 60 seconds. Perform 3 rounds of the 2.1 / 2.2 superset, then move to the next superset.
3.1
Rollover Plyo Lunges
Sets:3
Reps:Until You Cant!
Muscle: Whole Body
Perform Rollover Plyo Lunges until you fail and then immediately move to Reverse Lunges, without rest.
3.1
Rollover Plyo Lunges
SETS :3
REPS:Until You Cant!
MUSCLE:
Whole Body
Perform Rollover Plyo Lunges until you fail and then immediately move to Reverse Lunges, without rest.
3.2
Reverse Lunges
Sets:3
Reps:Until You Cant!
Muscle: Quads, Glutes
Perform 3 rounds of the 3.1 / 3.2 superset, then move to the next superset.
3.2
Reverse Lunges
SETS :3
REPS:Until You Cant!
MUSCLE:
Quads, Glutes
Perform 3 rounds of the 3.1 / 3.2 superset, then move to the next superset.
4.1
Press Outs
Sets:3
Reps:Until You Cant!
Muscle: Shoulders
Perform Press Outs until you fail and then immediately move to Door Deltoids, without rest.
4.1
Press Outs
SETS :3
REPS:Until You Cant!
MUSCLE:
Shoulders
Perform Press Outs until you fail and then immediately move to Door Deltoids, without rest.
4.2
Door Deltoids
Sets:3
Reps:60 Seconds Press
Muscle: Deltoids
Perform Door Deltoids until you fail then rest for 60 seconds. Perform 3 rounds of the 4.1 / 4.2 superset.
4.2
Door Deltoids
SETS :3
REPS:60 Seconds Press
MUSCLE:
Deltoids
Perform Door Deltoids until you fail then rest for 60 seconds. Perform 3 rounds of the 4.1 / 4.2 superset.
COOL DOWN
3.1
Walk it out!
Sets:1
Reps:10 Minutes
Muscle:
Check it!
3.1
Walk it out!
SETS :1
REPS:10 Minutes
MUSCLE:
Check it!
Welcome to the ADVANCED body weight program.
This program has been designed to teach you about how to exercise with NO EQUIPMENT.
You can do this in the park, at the gym, at home or really anywhere you get creative.
This program is for the more advanced athlete, so if you're looking to challenge yourself, this program packs a punch.
For those of you who are interested in conditioning at this level, but are not quite there yet, I would encourage you to check out the BASICS body weight program first.
