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.