6 Bodyweight Routines from YouTube
Image by MobiGates
I’ve gone through dozens of intense bodyweight routines in the past. A few of them have made onto the YouTube. I wanted to showcase some of my most interesting workouts in one single post. Here they are:
Density Training
This workout was very recent and was a simple experiment in Density Training. Density training is where you steadily increase the number of repetitions performed per set, while decreasing the number of sets. The idea is to perform the same number of repetitions per workout using a lower number of sets, thus accomplishing those total repetitions in a shorter amount of time. Check out the video:
Ideas for progression:
You can attempt 200 pushups and 100 chinups in your first workout, but trust me you’ll be sore for at least 3 days afterwards. If you’ve never performed more than 30 or 40 pushups per workout, then you’d better start off with conservative numbers such as 50 pushups and 25 chinups. Once you’re comfortable with these numbers, you can shoot for higher total repetitions.
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9- minute Bodyweight Routine
The 9-minute Bodyweight Routine was my attempt to develop a 10-minute intense workout. The truth is, it wasn’t really that intense for me at all. I found it to be quite easy, and perhaps a great warmup routine for me. However, I can see this routine being useful for beginner/intermediate trainees. Here it is:
Ideas for progression:
The routine is simple enough, so moving forward I would suggest replacing some of the exercises with more difficult ones. For example, after incline pushups, you can try hindu pushups or dive bombers. Crunches can be replaces by full situps or hanging knee raises. Finally, boot strappers should be replaced by parallel or full bodyweight squats.
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10 Sets of Hell
I showcased this workout here before, but never presented a video. This video is somewhat embarrassing because this workout did kick my but. The original workout was posted on bodyweightculture.com by EvilOne. In this video, I replace the Pull Up with the Bent Over Row, simply because I didn’t have anything to hang on outdoors. But when you do the workout, replace the Bent Over Row with the Pull up. I actually attempted this workout again in my garage and put a belt over the top to do a pullup. The workout gets even harder that way. I suggest you look this guy up because his workouts are definitely “Evil.” Here’s my futile attempt at his workout:
Ideas for progression:
So yes, the full goal of this workout is to be able to perform 10 rounds in 20 minutes. I’m not sure how many people have actually accomplished that feet. I think it was the fear of failure that prevented me from going all out with this workout. I will definitely be going after this workout again, once the whether gets better and I have some training partners to push me.
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Tabata Pushups/Sprints
When I designed this workout, I thought it was going to be one of the easier ones. But Tabata did kick our buts. This workout was performed by both myself and D-raj, but for some reason I only footage of D-Raj performing the workout. Here it is:
Ideas for progression:
Change up the exercises or add more rounds. Or just try to sprint faster.
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Rainy Day Workout
This was just one of those “what do we do today?” workouts that I came up with on the spot. Oh yeah, it did start to rain so we had to work in a small space. Three guys, small space, there’s really only one thing you can do:
Ideas for progression:
The main thing here I guess is to try to get up to doing 10 rounds of this. Five rounds itself is pretty tough, I can only image how tough 5 rounds would be. For beginners, start off with basic jump roping drills and alternate with bodyweight squats. The basic progression here would actually be bodyweight squats, then squat jumps, then squat thrust, and finally burpees.
Click here for more Intense Bodyweight Workouts
Insanity Workout
This is by far the most intense workout ever devised! Just watch the video:
Ideas for progression:
We did try this workout one more time, performing just 3 rounds straight through. Yes, it was easier, with my time being around 13 minutes. I think I can probably hit 5 rounds pretty easily now, perhaps around 20 minutes or less. For beginners, start off with doing just 3 rounds of pushups and leg pullins. Steadily add in the other two exercises. Once you’re fully comfortable with three rounds, then add in more rounds.
Well, there you have it. Six great bodyweight routines to help you get and stay in shape. Now tell me….who needs the gym?
For more great bodyweight training information, check out Bodyweight Blueprint for Fat Loss:
Bodyweight Blueprint for Fat Loss is a complete bodyweight manual written by Coach’s Ryan Murdock and Adam Steer which shows you unique bodyweight exercises you can perform in the comfort of your own home. The manual also 3 bodwyeight programs specifically for fat loss, along with many other features.
