All Over Body Weight Workout

This workout can be combined with the previous two for a three day per week program done in the order shown.

All over body weight workout. Complete 2 sets of 10 to 15 reps of each exercise with 1 minute of rest between each move. Try these bodyweight exercises to tone up all over. Begin by snapping the weight to the torso until your arms are under the bar. If you re just moving beyond the beginner bodyweight workout for the first time this workout might seem ridiculously difficult which is fine.

But working all the major muscle groups chest back shoulders quads glutes hamstrings biceps triceps smaller muscle groups include the forearms calves abs allows you to build a symmetrical physique. There s a reason this single exercise has been labeled the total body workout. For back choose bent over rows or chin ups for legs nothing beats the squat. Do 5 10 minutes of cardio plus a set or two of each exercise with smaller weights to wake your muscles up.

For chest do the bench press or incline bench press. In an explosive movement push the bar over your head. Perform the exercises as conventional straight sets completing all sets for one exercise before moving on to the next. Using basic heavy exercises that enable you to lift the most weight means that you don t have to do more than one exercise per body part.

All of these movements allow you to move heavy weights and overload the muscles without performing endless exercises. Before you start doing any exercises make sure you re all warmed up. Or combine it with either one of the two previous workouts and alternate them throughout the week. If you almost complete the 3rd or final set then keep the weights the same as you may gain enough strength by the next session to complete all sets.

Complete 2 3 sets of 30 second holds to start. Take deep controlled breaths while maintaining tension throughout your entire body so your abs shoulders triceps glutes and quads are all engaged. The goal will be to go through as many circuits as you can without breaking form. If you don t like working with weights good news.

This workout will have you sweating like a pig and leave you sore all over the next day. The hang clean is another version where the lift starts with the bar already hanging in the individual s hands not on the ground. Make notes against the exercises to if you fail on the 2rd set before completing all the reps you know to adjust the weight downwards for the next workout.