The body weight challenge exercises are something I came up
back in the late summer 2007.
It's similar to the 300 Workout which was featured in Men's
Health magazine. Now I didn't invent the 300 Workout, all I
did was film the video, but it was a lot of fun and got a
lot of feedback from people reading the magazine and I
thought hey, maybe these guys are on to something, so I'll
put together a body weight version and I did what is called
a Bodyweight 500.
The workout is just a challenge, it's not something you're
supposed to do everyday because there are other workouts
that you do during the week and then you do a bodyweight
challenge on the weekends or on the Friday, your final
workout of the week.
So you might do a workout on Monday and Wednesday, and then
in your first week of the program you'll do the Body Weight
100 and this is the program that's featured in that Belly
Off Program that I mentioned at the start of the interview
that guys are using to lose 20 pounds or 25 pounds of fat
in 8 weeks.
They do two regular workouts and then they do they Body
Weight Challenge and then the next week they do two regular
fat loss workouts and then they do a harder Body Weight
Challenge and so on and so on it goes until they've done
either the 4 week version of it and an 8 week version of it
and they work up to the 500 repetition challenge, so that's
what I mean when I say Body Weight 100, in that workout
there's 100 repetitions of body weight exercises.
Some are done for 10 repetitions, some are done for 15, you
know, there's chin-ups, body weight squats, and some other
exercises in there.
Eventually, like I said, working up to the Body Weight 500
Workout, which is generally done in about a half an hour to
40 minutes for guys that are a little bit more beginnerish
and they get the workout done.
It's all body weight exercises like I said and it's a lot
of fun, it's a good challenge and that's what some people
need in their programs to keep the motivation up, is a
challenge each week, especially those people that are
competitive, a former athlete. They really like something
that they can do that is going to challenge them week in
and week out, so it's just not the regular routine they're
going to the gym for.
They know they have a new challenge this week and they have
to get the workout done in X amount of time sort of thing.
I did that initial Body Weight 500 and then I went and made
an even harder workout called the Bodyweight 1000 and in
that one, it's the same thing, Monday and Wednesday you do
regular workouts and then on the Friday or on the weekend,
you'll do a body weight challenge.
So it starts off the first week you do 250, in the second
week you do 250 by 2, in the third week you do the 501, in
the fourth week you do maybe 501 and the 250, in the fifth
week you do the 750, and then finally at the end of week
six, you do the Body Weight 1000 Challenge.
Now in this one, it's not really that much more difficult
than the 500 because I added a lot of calisthenic-type
exercises like jumping jacks just to get the repetition
number up because you can't do 1000 push-ups in a workout.
It's a whole bunch of exercises, there's probably 15
different exercises that makeup the challenges and you can
do them, you know, a couple include the ball, a couple
include nothing, and a couple include some type of pull-up
bar.
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