Complete Body Weight Workout Program

“The Body Intervention” (4 weeks)

This is a personal challenge to all of you out there who think you need weights to get a great workout and develop lean muscle mass.  Body weight exercises are great for maximizing physique enhancement, injury prevention, injury recovery, performance, durability and metabolic fat burning. So if your looking to change things up with a complete workout routine and learn some new exercises here’s a real butt kicker. 

Each workout should last about 35-50 minutes and is broken into 3 workouts over the course of the week. One workout focuses on the upper body, one the lower body, and finally the third workout targets the core. These workouts are best done once a week with a day of rest between if you’re a beginner. For those who are more advance, you can hit each workout two times a week. Beginners should go through each circuit twice the first two weeks and three times each the third and fourth weeks. As for you advanced peeps, every time you get to the last exercise of each circuit you should do this exercise for 90sec to challenge yourself a little bit more.

As for cardio during this complete workout routine I would like for everyone to try and get at least two 30 minute sessions in, outside of three workouts. I would like these two workouts to push the intensity.  So for some of you who are out of shape I would like you to walk for two minutes and then jog the third for a full thirty minutes.  I know this might sound difficult, but do your best. For anyone that is in shape you should be jogging for three minute and then sprint for 30 seconds and walk for 30 seconds and then repeat for at least 30 minutes.  Give this a shot.  It’s sure to be a real butt kicker.

Each of these workouts will consist of crawling, reaching, forward, reverse and lateral movements all used to increase intensity because the brain has to process where the body is going and how. This is totally different than sitting in a machine and mindlessly pushing and pulling in one vector after sitting at a desk at your job all day.  This type of workout increases body awareness, faster reaction times, and increases brain – body reactive timing.  All which make for a more sound body both in and out of the gym. 

These types of workouts also promote posterior chain optimization, which is great for posture and getting the body to move more efficiently.  What tends to happen for people who don’t balance out the same amount of exercises for the back of the body as the front for every workout is that the muscles in the back tend to shut down or have a hard time working properly over time due to this self inflicted imbalance coupled with most people sitting all day long at their jobs.  These programs focus on opening up tight joints and reprogramming those under-active muscles so the body starts to work properly.  The goal of these workouts is to burn more calories and restore the balance between all the muscles in the body and ensure proper movement patterns are being reinforced to deliver the ultimate hybrid in fitness.

DOWNLOAD THE PROGRAM PDF

Upper Body Day

Circuit 1

Circuit 2

Circuit 3

Circuit 4

Core Day

Circuit 1

Circuit 2

Circuit 3

Circuit 4

Lower Body Day

Circuit 1

Circuit 2

Circuit 3

Circuit 4