Kick Ass Body Weight Workout

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I received numerous emails asking me to share, create or find a workout that doesn’t require the use of weights. Well here it is,  “The Kick Ass Bodyweight Workout”.
This workout will raise your heart rate and make you sweat.
It focuses on your core and burns fat, so make sure you’re in good condition to do this.  Monitoring your heart rate is important because if it’s too high you could pass out or have a heart attack.  If it’s too low you’re not burning calories.

Check out this link for calculating your heart rate and getting the most out of your training.

http://www.mayoclinic.com/health/exercise-intensity/SM00113/NSECTIONGROUP=2

The Kick Ass Bodyweight Work is made up of eight exercises.
Some of the exercises you have seen before in the Spartacus workout.
They are just too good not to add to the routine.

1. Front Jumping Jack

2. Spiderman Push Up
3. Burpee
4. Side Bridge Reach
5. Mountain Climber
6. Split Squat Jumps
7. V-Up
8. Uni Bench Squat

Bonus exercises
10. Side Bridge
11. Plank

Depending on your fitness level there are a number of ways to perform this workout.

For Beginners

Start out by doing the first 8 exercises for 30 seconds.
Rest for 20 seconds between each exercise.

For exercises that involve left and right sides perform them for 15 seconds on each side.

Rest for 2 minutes after each circuit.
Perform 3 circuits.

The bonus exercises –
Perform the plank for 3 sets 30 seconds a set.
Rest for 30 seconds between each set.
For the side plank perform for 3 sets 15 seconds on each side,
Rest for 30 seconds between each set.

Intermediate

Start out by doing the first 8 exercises for 40 seconds.
Rest for 15 seconds between each exercise.

For exercises that involve left and right sides perform them for 20 seconds on each side.

Rest for 2 minutes after each circuit.
Perform 3 circuits.

The bonus exercises –
Perform the plank for 3 sets 60 seconds a set resting for 30 seconds between each set.
For the side plank perform for 3 sets 30 seconds on each side,
Rest for 30 seconds between each set.

Advance –

Start out by doing the first 8 exercises for 60 seconds.
Rest for 10 seconds between each exercise.
For exercises that involve left and right sides perform them for 30 seconds on each side.

Rest for 2 minutes after each circuit.
Perform 3 circuits.

The bonus exercises –
Perform the plank for 3 sets 90 seconds a set resting for 30 seconds between each set.
For the side plank perform for 3 sets 45 seconds on each side,
Rest for 30 seconds between each set.
I suggest doing this routine 3 to 4 times a week. Timing is crucial, to achieve optimal benefits from this routine use a timer.  Don’t forget the importance of warm ups, cool downs and drink plenty of water. Please let me know what you think of this workout.
This work out was built in FitnessBuilder a mobile app that I am a huge advocate of.  The app allows me to share the work out as a pdf or directly with other FitnessBuilder users.

So if you’re interested in getting the workout email me and I will send it out to you.

For more information and other workouts:
Facebook: http://www.facebook.com/home.php#!/pages/60-days-with-Nat-Jones/162489843766015
Sources:
http://www.fitnessbuilder.com

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WARNING: All information on this site provided is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk.

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WARNING: All information on this site provided is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk.