Archive for the ‘bodyweight’ Category

general warm up (10 minutes)

Power Wheel roll outs x 10 reps

Inch worms x 50 feet

Windshield wipers x 20 rep

pause supermans x 10 reps

specific warm up (5 minutes)

bodyweight medley set up and light practice

strength (4 rounds)

bodyweight medley>>one round =

Grinder Kord one-legged squats x 5/5 reps

weighted dips x 5 reps

weighted pull ups x 5 reps

conditioning/accessory work (2 rounds )

Iron Boot squats with alternating knee raises x 20 reps

Bend & reach x 20 reps

push ups x 20 reps






general warm up (10 minutes)

Americanas x 50 reps

Sanddune hand walks (fingertips) x 50 reps

Adex mace barbarian walking lunges x 100 feet

Adex club halos x 15/15 reps

specific warm up (5 minutes)

weighted push ups, dips, & pull ups set up and light practice

strength (4 rounds)

weighted push ups, dips, & pull ups x 5 reps each

conditioning/accessory work (2 rounds)

kettlebell pull overs with isometric leg lift x 15 reps

Bulgarian split squats x 10/10 reps



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general warm up (10 minutes)

rotation push ups x 20 reps

pause supermans x 10 reps

hollow rocks x 15 reps

recline rope climb x 5

L-sit x maximum hold time x 1/1/1

specific warm up (5 minutes)

Grinder Kord complex set up and practice

strength (3 rounds)

Ginder Kord complex

1 round = 10 reps of each

flys, reverse flys, curls, tricep extensions

conditioning/accessory work (1 round)

side planks x maximum hold time on each side

front plank x maximum hold time

Finished with one test?

Why not go for another?


Kareem attacking his ten minute pull up test (after doing his bench press test)




That would depend on if you had access to weights or not.

If you do have weights, stick with the barbell.

You can load a barbell heavier than dumbbells, kettlebells, etc.

My choices would be

(Kendrick Ferris, Jr.)

  • squats
  • deadlifts
  • bench press
  • press
  • cleans

If barbells are not available, use odd objects, for the basic lifts mentioned above.

Odd object lifts  are way harder than an equivalent amount on a barbell lift.

(Martin Jancsics )

Modify the movements to fit the type of object you are lifting.

The most basic of all exercises are done with your own bodyweight.

  • squats
  • push ups
  • pull ups/chin ups
  • lunges
  • dips
  • planks

(Will Deleon)

There are many ways that your life can depend on how fit and strong you are, whether it is an emergency situation, a physical confrontation, or just daily living. Sports and competitions are important, but not as important as the quality of your life overall. You have to be able to move your own body or external objects as the situation requires it day by day.

You don’t need a bunch of different exercises, but whatever you choose, always give 100% effort and focus to it.

Be consistent and watch what happens!