Do This Bodyweight Workout 3 Times A Week For Optimum Results

The following is a Guest Post by Ryan Cooper of ExtremeBodyweightWorkouts.com:

I recently came up with this bodyweight workout and have been doing it for the past couple of weeks to test it out. So far I have enjoyed this bodyweight workout and must say it is highly effective at developing strength and lean muscle.

It is also a great circuit and cardio bodyweight workout that aids in fat loss and endurance building. Since I work out at home, I always need to find new ways to keep my workouts fresh to avoid becoming bored with them and hitting a plateau.

Doing the same routines week in and week out will not only drive you mad, but will limit your results and positive gains that you are striving for. Adopting the periodization training technique is crucial for anyone who never wants to hit the dreaded plateau and also to avoid unnecessary frustration.

Lets Get Into The Bodyweight Workout For Chest And Back

This bodyweight workout consists of 8 rounds with no rest. Try to get the workout done in under 30 minutes to ensure that you are pushing the pace throughout the entire workout. You will need either a TRX, or a bar so that you can do bodyweight rows with, no other equipment is needed.

Bodyweight Workout Round #1

• Perform up to 40 regular push ups, then immediately perform up to 40 regular bodyweight rows.
• Following the bodyweight rows, run in place for 1 minute.
• At each 20 second time interval increase your intensity so when you reach the final 20 seconds you are running at 100% intensity.

Bodyweight Workout Round #2

• Perform up to 40 wide push ups, then immediately perform up to 40 wide arm bodyweight rows.
• Following the bodyweight rows, do jumping jacks for one minute.
• For the first 30 seconds do moderate intensity jumping jacks, for the final 30 seconds increase the speed intensity so that you are at 100% of your capacity.

Bodyweight Workout Round #3

• Perform up to 40 narrow push ups, then immediately perform up to 40 narrow grip bodyweight rows.
• Following the bodyweight rows, perform jump squats for 1 minute

Bodyweight Workout Round #4

• Perform up to 40 diamond push ups, then immediately perform up to 40 reverse close grip bodyweight rows.
• Following the bodyweight rows, do lateral shuffles for 1 minute.
• Make sure the area you are working out in is at least 10 feet wide in order to get the benefits of the lateral shuffles.

Bodyweight Workout Round #5

• Perform up to 20 off set hand position push ups, have one arm wide and one arm narrow for these.
• Switch hand positions once you reach 20 reps.
• Then immediately perform up to 40 off set hand position bodyweight rows (same format as the push ups).
• Following the bodyweight rows, run in place for 1 minute.
• At each 20 second time interval increase your intensity so when you reach the final 20 seconds you are running at 100% intensity.

Bodyweight Workout Round #6

• Perform up to 30 plyometric push ups, then immediately perform up to 40 regular bodyweight rows.
• Following the bodyweight rows, do burpees for 1 minute.

Bodyweight Workout Round #7

• Perform isometric push ups for one minute.
• For the first 20 seconds, hold you push up position so your chest is a few inches off the ground.
• For the next 20 seconds, hold your push ups position so that your chest is 10 inches off the ground.
• For the final 20 seconds, hold your push up position so that you are nearly at plank position.
• Then, immediately do this same format for the bodyweight rows.
• After the bodyweight rows, do jumping jacks for one minute.
• For the first 30 seconds do moderate intensity jumping jacks, for the final 30 seconds increase the speed intensity so that you are at 100% of your capacity.

Bodyweight Workout Round #8

• Perform up to 25 dive bomber push ups, then immediately perform up to 40 low angle bodyweight rows (pull at your hip level).
• Following the bodyweight rows, run in place for 1 minute.
• At each 20 second time interval increase your intensity so when you reach the final 20 seconds you are running at 100% intensity.

This bodyweight workout should get you a great chest and back workout along with some good interval cardio work. If for some odd reason you do not feel this workout is doing anything, increase your rep count and add in an extra minute to the cardio exercises.

You can also repeat this workout up to 3 times, if you do that you will be toast. Whether you do a bodyweight workout or any other workout, make sure to change it up on a regular basis.

For more Extreme Bodyweight Workouts, check out Ryan Cooper’s blog HERE.

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