Bodyweight 500 workout has 12 exercises. You'll do each
from 25 to 50 reps before moving to the next exercise in
the series. You can take a rest within an exercise, but
don't move to the next exercise until you have completed
all of the reps for that exercise.
For example, when it calls for 50 pushups, you could do 25
pushups, rest, then another 15 pushups, rest, and then
finish with 10 more pushups. Then you'd move to the 25
jumps.
Let's take a look at each exercise and the form for all
movements.
First up, you start with 50 Prisoner Squats. In this
exercise, place your hands behind your head, squeeze your
shoulder blades together, keep your chest up, and do
regular bodyweight squats. To squat, push your hips back
first, then bend your knees and squat until your thighs are
parallel to the floor. Squeeze your glutes, and push
yourself back up to the start position.
The second exercise is the classic pushup for 50 reps.
Place your hands slightly wider than shoulder width apart
on the floor, squeeze your abs and keep your body in a
straight line from head to feet. Lower your chest to the
ground, keeping your body in a straight line, and then
press up to the start position.
Twenty-five jumps are next. Start with your feet
shoulder-width apart, quickly drop your hips and then jump
up. Land softly and bend your knees to absorb the impact,
then explode up into another jump as quickly as possible.
Repeat for all 25 jumps.
Next, move to Stability Ball Leg Curls for 25 repetitions.
Lie on your back and place your feet on top of a ball.
Squeeze your butt and bridge your hips up so your body is
in a straight line from heels to shoulders. Bend your
knees, contract your hamstrings, and curl the ball toward
your butt while keep your butt up in the air. Return to the
start position and do that 24 more times.
Keep the ball handy, and get ready for 50 Stability Ball
Jackknifes. Place your elbows on a bench and the laces of
your shoes on the ball. Your body will be suspended in a
straight line between the ball and the bench. Squeeze your
abs and keep your body in a straight line as you tuck your
knees into your chest by bringing the ball forward.
Use the bench for the next exercise as well, where you'll
do 50 step-ups (25 for each leg). Place one foot on the
bench, and use that leg to pull you up to the standing
position. Step back down, return the foot to the floor, and
then repeat. Do all reps for one side and then switch.
Time for some upper body exercises. This time, you'll do 25
pullups. Grab the bar with an overhand grip and hands
slightly wider than shoulder-width apart. Pull your chest
up to the bar with each rep. This is one exercise where
almost everyone will have to split up the 25 reps into
smaller chunks. Do whatever you can, but there's no doubt
your workout will slow down here.
Then move into forward lunges for 50 reps, doing 25 for
each side. Stand with your feet shoulder-width apart, and
step forward (with a slightly exaggerated step), place your
foot on the ground, bend the knee and drop your hips
straight down. Push through the lead leg to return to the
start position. Do all reps for one side and then switch.
Next up is 50 Close-grip Pushups. These are the same as
regular pushups, but with your hands placed only
shoulder-width apart, no wider. Keep your elbows tucked
into your sides to emphasize your triceps.
Move back to the bar to do 50 Inverted Rows. Set the bar at
hip height in a squat rack or smith machine, lie on the
ground underneath it, and grab the bar 3 inches wider than
shoulder-width apart. Keep your body in a straight line and
row your chest to the bar while supporting your weight on
your heels. Squeeze your shoulder blades together at the
top of the movement.
Now its back to 50 bodyweight squats, regular style, with
your hands in front of you or at your sides.
Then finish off with 25 chinups. Grab the bar with a
shoulder-width, underhand grip and pull your chest up to
the bar. After 24 more reps, you are done.
Congratulations, you've completed the Bodyweight 500
workout!
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Find out why bodyweight exercises are better than slow,
boring cardio for fat burning and bodysculpting in your
free report, The Dark Side of Cardio, from
http://www.TurbulenceTraining.com
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