Body Weight Workout Challenge

This post was inspired by Kamy who wanted me to put together a workout challenge.
I believe she had in mind something similar to the (very popular right now) 30 Day Squat Challenge, and there are many other workouts similar to it; 50 pull ups challenge, 100 push ups challenge, the 7-minute workout, etc. But mine is going to be a bit different. 

I’m not claiming that it will be easy or quick.
I don’t want it to be 100% achievable the first time you attempt it.
I want it to be something you have to WORK for; something you can constantly approve upon.

It will not focus on one single body part, and it will not be based on one single exercise.
It will target your entire body with arm, leg, core, and full-body exercises using only your body weight.

These will be exercises that can be performed anywhere.
They’re very basic (& classic) exercises that have been proven time & time again to deliver positive results.

This workout challenge WILL work for you if you work for it.

So, here it is…
The ultimate challenge is to be able to 100% achieve this body weight circuit workout:

60 sec – ski jumps
2 – pull ups  
(unassisted)
**Sub: 5 – clapping push ups (unassisted)**
12 – push ups 
(unassisted)
22 – dips (using bench/table/chair)
32 – reverse crunches
42 – air squats (ass to grass)
52 sec – plank
62 sec – wall sit
– Rest – maximum 120 sec –
– Repeat x 4 – 

**If you do not have access to a pull up bar you can substitute clapping push ups instead – 5 reps**
**If you are confused about what any of those exercises are, there is a video of examples at the bottom of this post.*

If you can jump straight into that circuit, be my guest! (And kudos!)
If you need to slowly work up to it, I’ve derived a series of progression workouts to get you there.

These progression workouts are meant to be performed in order; do not move up to the next workout until you can 100% achieve the one you’re currently on.
And, of course, you can start at whichever level suits you best.

Progression Workout: Step 1 of The Body Weight Workout Challenge
20 sec – ski jumps
1 – pull up (assisted if needed)
How to assist your pull up: use an assisted machine, jump if you’re close enough to the ground, have someone help you up, etc.
**Sub: 1 – clapping push up (half rep/assisted if needed)
**What is a half rep?: doing a clapping push up without actually clapping your hands together, so just lifting your hands off of the ground
**How to assist your clapping push up: bend your legs and place your knees on the ground

4 – push ups (assisted if needed)
How to assist your push up: bend your legs and place your knees on the ground
6 – dips (half-reps if needed)
What is a half-rep?: doing a dip without going all the way down, instead going as far as is possible
12 – reverse crunches
20 – air squats 
(half-reps if needed)
What is a half-rep?: doing a squat without going all the way down, instead going as far as is possible
30 sec – plank
30 sec – wall sit
– Rest – unlimited –
– Repeat x 2 –
**MOVE UP TO STEP 2 WHEN ALL OF THE FOLLOWING ARE SATISFIED:
– Dips are full extensions
– Air squats are full extensions (aka: “ass to grass”)
– All exercises are being performed at the correct amount of time/repetitions (or more)

Progression Workout: Step 2 of The Body Weight Workout Challenge
20 sec – ski jumps
1 – pull up 
(unassisted)
**Sub: 1 – clapping push up (assisted if needed)
**How to assist your clapping push up: bend your legs and place your knees on the ground
4 – push ups (unassisted)
10 – dips
15 – reverse crunches
25 – air squats
35 sec – plank

40 sec – wall sit
– Rest – maximum 180 sec –
– Repeat x 2 –
** MOVE UP TO STEP 3 WHEN ALL OF THE FOLLOWING ARE SATISFIED:
– All exercises are being performed at the correct amount of time/repetitions (or more)
– All exercises are being performed with full extension; no half reps

Progression Workout: Step 3 of The Body Weight Workout Challenge
30 sec – ski jumps
2 – pull ups (second one assisted if needed)
**Sub: 2 – clapping push ups
8 – push ups (last 4 assisted if needed)
15 – dips
25 – reverse crunches
35 – air squats
45 sec – plank

50 sec – wall sit
– Rest – maximum 120 sec –
– Repeat x 2 –
**MOVE UP TO STEP 4 WHEN ALL OF THE FOLLOWING ARE SATISFIED:
– All exercises are being performed at the correct about of time/repetitions (or more)
– All exercises are being performed with full extension; no half reps
– All 8 push ups are being performed unassisted

Progression Workout: Step 4 to The Body Weight Workout Challenge
40 sec – ski jumps
2 – pull ups
(unassisted)
**Sub: 3 – clapping pushups
10 – push ups (unassisted)
20 – dips
30 – reverse crunches

40 – air squats
50 sec – plank
60 sec – wall sit
– Rest – 120 sec maximum –
– Repeat x 3 –
**MOVE UP TO THE 2’s BODY WEIGHT CIRCUIT WORKOUT CHALLENGE WHEN:
– All exercises are being performed at the correct amount of reps (or more)
– All exercises are being performed with full extensions; no half reps

Here is a nice chart to keep you organized:
BWWC_Updated

Like I said, this challenge will work for you if you work for it.
Do the progression workouts 2-5 times a week; no less, no more.
You need to perform the exercises enough to improve, but you also need to give your body adequate rest in between.

Like I said, if you have any questions, feel free to ask me. Fit4Review has a facebook page, a twitter account, and a gmail address at which I can be reached. Don’t be shy!

And, if you’re willing, I’d love your feedback on the challenge. Maybe even your personal progress throughout?

Pura vida and stay strong, Fit4Reviewers!

– – –

Here’s the video!

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