Let's start with a few assumptions. You don't have the luxury of spending hours in a gym. You don't have much workout equipment at home. You've found it hard to stick with an exercise plan over the long term.
Best of all, you can start today. And why wouldn't you? Now that you have this workout, you're all out of excuses.
The Bodyweight 200
This 12-station, 200-rep program burns fat and builds muscle -- in less than 90 minutes a week
Directions: Do this workout 4 times a week -- Monday, Wednesday, Thursday, and Friday. Perform the exercises as a circuit, doing 1 set of each movement for the prescribed number of repetitions. Complete them in the order shown, without resting between exercises.
Too easy?
Rest 1 minute and repeat the circuit.
Rest 3 minutes and repeat the circuit.
The Workout
1. Prisoner squats (30 reps)
2. Pushups (30 reps)
3. Jumps (10 reps)
4. Swiss-ball leg curls (10 reps)
5. Swiss-ball pikes (10 reps)
6. Stepups (20 reps)
7. Pullups or chinups (5 reps)
8. Forward lunges (30 reps)
9. Tucked-elbow pushups (20 reps)
10. Inverted rows (15 reps)
11. Prisoner squats (15 reps)
12. Chinups (5 reps)
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