3 Week Bodyweight Workout
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10 dips bar stools.
3 week bodyweight workout. How long should i do this program. You can also add in option c coming up next option c. This is the advanced bodyweight workout do 3 circuits. There are three full body workouts to spread across the week.
You should do this warm up if you can t perform more than 10 regular push ups. Day 1 rest day 2 rest day 3 rest rest. Remember make sure you download the 3 month bodyweight extreme workout sheets to your phone or computer for free by clicking the button below download the 3 month bodyweight extreme workout sheets here free warm up 1. Day 4 rest day 5 rest day 6 rest rest.
10 one legged squats each side. Combining exercises whenever possible helps you work more muscles in the same amount of time. Range tempo and stability. In week 3 add in the tabata 2 circuit choose two moves from tabata 1 and create your own four minute finisher circuit 16 total minutes of work.
Finish with a few minutes of stretching. 20 jump step ups 10 each leg. Here at paleohacks there are tons of workouts to help you stay fit but we ve put together a 3 week bodyweight program to help get you started and guide you to your best self. 20 walking lunges 10 each leg.
The workouts in this series are geared toward starting your fitness routine. 10 pull ups or inverted bodyweight rows using your kitchen table. Day 7 rest day 8 rest day 9 test your progress bonus optional week 4. Restart the timer and repeat the circuit twice more.
16 minutes 3 times a week for 12 weeks. Total bodyweight workout plan. See full workout below. These three bodyweight workouts can be easily modified and progressed for every fitness level.
You can use this program until you feel you ve gotten as much as you can out. Stretch pause and power up for size and strength. If you want to make bodyweight movements a top priority then do this on its own. This workout combines well with bodyweight option a so if you want to integrate them both into a training week perform a first rest a day and then perform b.
If you want do all three workouts over three days take a day off and repeat for three more days. 10 chin ups or inverted bodyweight rows with underhand grip.
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