4 Week Bodyweight Workout Program

During weeks 1 4 you will train four days during the week. Most of the workouts for this 4 week workout program are done with all bodyweight. In reference to the bodyweight gauntlet.

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Doing the bodyweight gauntlet or a similar type of extreme workout too much and too often will result in a decrease in overall results.

4 week bodyweight workout program. A few of the workouts require a ball or weight such as dumbbell or medicine ball or a skipping rope. I recommend doing these on three nonconsecutive days during each week for a 28 day cycle. Day four is a cardiovascular training day. 4 week bodyweight workout program you can do at your home due to the covid 19 global pandemic most gyms around the world are closed.

Make sure you only do this type of challenge every 4 6 weeks since you will be pushing yourself beyond failure when doing so. By ebenezer samuel c s c s. It s probably the first time in history that the fitness enthusiasts have been locked out of the gyms. Perform sessions 2 3 2.

However i have put a note at the end of the weekly plan for alternatives so each workout can be done with just bodyweight. Perform sessions 2 1 2 week three. This could be a big blow to serious lifters as a 4 week gym closure can be a death. However you are free to structure your training days to accommodate you schedule.

Perform sessions 1 2 1 week two. The following training meso cycle is designed for the athlete yep that. There are only so many creative bodyweight exercises we can do before boredom sets in. With this progressive workout guide the exercises stay the same but your timing focus and the overall workout are entirely different every week.

But it doesn t have to be that way. You ll begin the program with a full body training split meaning you ll train all major bodyparts in each workout as opposed to splitting up your training. This 4 week bodyweight program gets you in summer shape at home this anytime anywhere workout can get you the muscle strength and size you crave. How to stretch for a bodyweight workout.

These three bodyweight training sessions can be inserted into your program or used as a stand alone workout routine for 4 weeks. Three days are strength focused using your own bodyweight to workout intervals and circuits. Ideally this will take place on monday wednesday friday and saturday. Use your whole body during your workouts and you ll benefit every muscle every time.

Train three days this first week performing just one exercise per bodypart in each session. By ebenezer samuel c s c s. This 4 week bodyweight workout will push you to your limits this program from conbody s coss marte is designed to help you escape your gym rut.

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