Advanced Body Weight Workout
Are you ready to take it up a notch? Remember to always work out progressively. This will keep your body from staying on a plateau and you’ll continue to make gains in strength!
**Remember: ALWAYS warm up.**
WARNING: This is advanced. Progress ONLY after you have mastered the beginner’s body weight workout.
10 one legged squats: each side (this is an extremely advanced move, only attempt it you’re in good enough shape).
20 body weight squats
20 walking lunges (10 each leg)
20 jump step-ups (10 each leg)
10 pull ups
10 dips – bar stools
10 chin ups
10 push ups
30 second plank
The exercises outlined above create one complete circuit. If you can, go for 3 complete circuits. Stop when you need to, get water when necessary, but try to finish it as quickly as possible while still practicing perfect form.
In any particular set, you can always cut short the number of repetitions, but never slack off on a rep. Always strive to keep perfect form.
For example: if you can only do five or six pull ups, bring a chair over to the bar, hop up above the bar and lower yourself down in a controlled manner. Or if you can’t hold your plank for the entire 30 seconds, hold it for 15, and gradually build up until you can complete the set.