Home Based Bodyweight Workout

Work Out at Home Using Your Bodyweight!

A well executed bodyweight workout is a fantastic way to burn shed loads of calories, build muscle and burn fat. If you haven’t considered using bodyweight workouts in your training plan, you really should be.

You can’t argue with the versatility of bodyweight training – you don’t need a gym, all you need is a bit of space and a few minutes. The workout I’m about to show you can be done in your own home. It only requires a really simple bit of kit called an Iron Gym…

In this case, I used my sons’ swing as a pull up bar, but my Iron Gym Extreme would work easily as well.

You can go as hard or as easy as you like with this session – I’ve designed the bodyweight workout as a circuit, so you can do as many sets as you like. I’d suggest you for for at least 2, and up to 10 depending on how you feel. Try to keep the workout to a maximum of 30 minutes constant work – more than that would be really tough if it was performed at the right intensity.

Bodyweight Workout Coaching Points:

• Aim for intensity – keep the speed up but make sure good exercise form is maintained.
• Try to rest at the end of a circuit, not at the end of an exercise. The workout is designed to give the upper body rest whilst the lower body is working and vice versa.
• Stick to the order suggested, for the reason above.

The Bodyweight Workout

The bodyweight workout consists of 8 exercises. Aim for 4 reps of each if you are a beginner, 6 if you are intermediate and 8 if you are advanced. Perform as many rounds as you can in 30 minutes, keeping rest periods to no longer than 60 seconds for beginners, 45 seconds for intermediates or 30 seconds for advanced trainees.

This bodyweight workout trains the entire body, generally working in an upper/lower mix, meaning as the upper body is working, the lower body is resting.

1. Chins
2. Jump Squats
3. Push Ups (Triceps)
4. Plyo Lunges
5. Wide Stance Push Ups
6. Dorsal Raises
7. Plank (20, 30 or 40 seconds)
8. Burpees

Here’s what this bodyweight workout looks like in action…

This bodyweight workout is an excellent way to build muscle and burn fat FAST!

Give it a go and let me know how you feel afterwards!

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