Posts Tagged ‘How to get strong with bodyweight workouts’

general warm up (10 minutes)

rotation push ups x 20 reps

mountain climbers x 100 reps

hollow rocks x 15 reps

alternating kettlebell swings x 30 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips x 7/7/7/7 reps

conditioning/accessory work (3 rounds)

strict pull ups x 5 reps

kettlebell V-presses x 10 reps

 

 

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