Extreme Bodyweight Strength Challenge

Trusted by over 1 million members

Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.











NO EXCUSES: Extreme Bodyweight Strength Challenge

Table of Contents Chapter 1: Why Bodyweight Training?...................................3 Chapter 2: Upper Body Explosion..........................................9 Chapter 3: Lower Body nsanity...........................................1! Wor"o#t $ 1: Core %#s&les..............................................1' Wor"o#t $ 2: (ips and Cal)es..........................................19 Chapter *: Whole Body %ayhe+.........................................21 Wor"o#t $ 1: ,#+ping ,a&"s.............................................22 Wor"o#t $ 2: -d)an&ed B#rpees......................................23 Wor"o#t $ 3: The (ip Extender........................................2*












Chapter 1: hy Bodyweight Training!











NO EXCUSES: Extreme Bodyweight Strength Challenge What is .odyweight training? Bodyweight training #tili/es a &lass o0 dierent +o)e+ents &olle&ti)ely "nown as odyweight exer&ises that +a"e #se o0 o#r ody4s nat#ral resistan&e to eing +o)ed ao#t. Bodyweight training is a )ery &hallenging way to #rn 0at and de)elop +#s&le e&a#se it re5#ires not only strength and end#ran&e #t also plenty o0 willpower and patien&e. What do yo# need to s#&&eed in .odyweight training?

hen yo" perform bodyweight exer#ises$ yo#r nat#ral alan&e and staility will e p#t to the test. 6o# will ha)e to lear le arn n ho how w to 7n 7nd d yo# o#rr &e &ent nter er o0 gra ra)i )ity ty 5#i #i& &"l "ly y an and d in dierent positions so that yo# &an i+pro)e yo#r 0or+ when per0or+ing dierent +o)e+ents. This oo" will show yo# 8#st how ee&ti)e and hard&ore odyweight exer&ises &an e. They4re not 8#st 0or people who &an4t )isit the gy+ reg#larly  these elite exer&ises are 0or 7tness #s and ody#ilders who are not a0raid to go #p against the +ost 0or+idale so#r&e o0 physi&al resistan&e: the h#+an ody.

The Challenge The Extre+e Bodyweight trength Challenge sho#ld e per0or+ed at least three ti+es a wee" and &an e &o+ined with any existing weight loss progra+ that in)ol)es exer&ise. 6o# 6 o# &an also #se odyweight exer&ises exer&ises as the physi&al 7tness &o+ponent i0 yo# are trying to lose weight p#rely thro#gh dieting.












Weight loss with low +etaolis+ +etaolis+ &an &a#se health iss#es so e s#re to in& n&ll#de an exer er& &ise &o+pone nent nt and +os ostt i+portantly  don4t star)e yo#rsel0 in the pro&ess; What4s the se&ret to s#&&ess0#l weight loss? #&&ess0#l weight loss o&&#rs when a person 7nally 7nds his <&enter o0 gra)ity= when it &o+es to physi&al a&ti)ity and &alo &a lori rie e &o &ons ns#+ #+pt ptio ion. n. Ea Ea&h &h pe pers rson4 on4s s 8o 8o#r #rney ney to ga gain ining ing a healthy weight is dierent. o+e people 7nd it easier to lose weight when they exer&ise se)en ti+es a wee". >therr peo >the eop ple lose wei eig ght 0aster i0 the hey y only per er0o 0orr+ +oderate exer&ises and they 0o&#s &losely on what they eat. The story is dierent 0or ea&h weight loss warrior. warrior. 0 th ther ere4 e4s s on one e se se&r &ret et a ao# o#tt we weig ight ht lo loss ss th that at yo yo# # ha ha)e )e to lear le arn n it it4s 4s thi this: s: yo yo# # ha ha)e )e to e &o &ons nsis isten tent. t. @a @ain inin ing g we weig ight ht wasn4t an o)ernight aair. 6o# didn4t gain those extra po#nds last wee". The weight yo# ha)e now is the res#lt o0 yo#r li0estyle and diet and is the a&&r#ed res#lt o0 +any years o0 li)ing. Consis Cons iste ten& n&y y in yo yo#r #r di dieti eting ng and ex exer er&i &ise se wi will ll ens ens#r #re e th that at those extra po#nds will also e progressi)ely +elted away thro#gh exer&ise and proper n#trition.











NO EXCUSES: Extreme Bodyweight Strength Challenge What are the .ene7ts o0 .odyweight exer&ises? Aeo eopl ple e o0 o0ten ten as as" " +e th this is 5# 5#es esti tion on e e&a &a#s #se e th the e &o++ &o++on on noti no tion on is th that at yo yo# # al alwa ways ys ne need ed gy gy+ + e5 e5#i #ip+ p+en entt s# s#&h &h as trea tr ead+ d+il ills ls a ar rel ells ls an and d d# d#+ +e ell lls s to a& a&hi hie) e)e e phy hysi si&a &all 7tness. (ere are so+e o0 the est ene7ts o0 starting odyweight exer&ises exer &ises as soon as yo# &an: 1. %igh Calori# B"rn Bodyweight exer&ises are extre+ely e&ient in #rning o &alories e&a#se yo# &an steadily in&rease the intensity o0 ea&h +o)e+ent and yo# &an shi0t to another +o)e+ent in a +atter o0 se&onds. 0 yo#r goal is to lose weight and stay lean 0or years to &o+e ody o dywei weigh ghtt ex exer er&i &ise ses s ar are e on one e o0 the +o +ost st pr pra& a&ti& ti&al al and ee&ti)e +ethods to a&hie)ing these goals. 6o# won4t ha)e to #y e5# e5#ip+ ip+ent ent e& e&a#s a#se e e)e e)eryth rything ing yo# &o# &o#ld ld pos possi sily ly need is already a)ailale  yo#r ody; &ienti7& st#dies are also a&"ing #p the &lai+s o0 tho#s tho #san ands ds o0 a) a)id id o ody dywei weigh ghtt ex exer er&i &ise se 0a 0ans ns ar aro#n o#nd d the world. t appears that the ody does #rn a +#&h higher n#+ n# +er er o0 &a &alo lori ries es wh when en th the e in inte tens nsit ity y is in in&r &rea ease sed d an and d +#ltiple +#s&le gro#ps are in)ol)ed d#ring a wor"o#t. wor "o#t.













NO EXCUSES: Extreme Bodyweight Strength Challenge 2. &esistan#e and Cardio 'n One Neat (a#)age Bodyweight training re5#ires the #se o0 +any o0 the +a8or +#s&le gro#ps and the re&o++ended intensity is +oderate to hi high gh.. Th This is +a +a" "es o ody dywe weig ight ht exer er&i &ise ses s an ex ex&e &ell llen entt alternati)e 0or+ o0 &ardio 0or oth +en and wo+en. -nd e&a#se yo#4re li0ting yo#r ody in +ost +o)e+ents yo# are also engaged in weight training while doing &ardio. t4s li"e hitting two irds with one shot; 3. Core (ower >ne o0 the #ni #ni5# 5#e e ad ad)a )anta ntage ges s o0 pe per0o r0or+ r+in ing g o ody dywei weigh ghtt exer&ises reg#larly is the positi)e i+pa&t on yo#r ado+inal or &ore +#s&les. >#r &ore +#s&les are one o0 the tri&"iest +#s&le gro#ps to train e&a#se they4re lo&ated in etween the #pper and lower li+s. When yo# per0or+ a odyweight exer&ise the &ore +#s&les asor so+e o0 the strain e&a#se yo# ha)e to +aintain ala a lan& n&e e at al alll ti ti+e +es. s. 6o# o#rr 0r 0ron ontt &o &orre +# +#s& s&le les s an and d si side de staili/er &ore +#s&les are always &ontra&ting and relaxing as yo#r ody adapts to ea&h +o)e+ent.

*ss"mptions:












3. That yo# will +a"e a &ons&io#s eort to try the exer&ises in this oo" with 0#ll "nowledge that any type o0 exer&ise whether with e5#ip+ent or 8#st yo#r ody4s nat#ral weight poses a &ertain le)el o0 ris".

+edi#al ,is#laimer: -lways -lway s &o &ons ns#l #ltt wi with th yo yo#r #r phys physi& i&ia ian n e e0or 0ore e e egi ginni nning ng an any y physi&al 7tness progra+ or diet progra+. 0 yo# experien&e pain at any point d#ring exer&ise please stop and &ons#lt with yo#r health&are pro)ider. pro)ider.












Chapter -: Upper Body Explosion












The Upper Body Explosion seg+ent o0 the &hallenge will 0o&# 0o &#s s on de de)e )elo lopi ping ng th the e +a +a8o 8orr +# +#s& s&le le gr gro# o#ps ps th that at ar are e resp re spons onsi ile le 0or p# p#sh shing ing p# p#ll llin ing g li li0t 0tin ing g et& et&.. 6o#r o) o)era erall ll physi&al 0#n&tion is ae&ted y the strength and end#ran&e o0 the +#s&le gro#ps in yo#r #pper ody. ody.

,e.elo ,e.e lopi ping ng yo"r yo"r "p "ppe per r bo body dy stre streng ngth th wi will ll en ens" s"re re optim"m performan#e in day/to/day physi#al a#ti.ities0 The strength that yo# will gain 0ro+ these exer exer&ises &ises will also i+pro)e yo#r handling o0 a&t#al weights and +ay e)en help de)el de )elop op yo yo#r #r e exi xii ili lity ty wh when en yo yo#4 #4re re pl play ayin ing g de de+a +and ndin ing g sports s#&h as tennis or owling.

et2s get started3 or)o"t 4 1: Tri#eps 1. Fin ind d the la larg rges estt an and d st st#r #rdi dies estt ta tal le e yo yo# # &a &an n ge gett yo yo#r #r hands on. The tale sho#ld e ale to stay in pla&e while yo#4re wor"ing o#t and the s#r0a&e itsel0 sho#ld e ale to s#pport yo#r weight. 2. Ala&e oth yo#r hands on the tale or &hair as i0 yo# were per0or+ing an angled p#sh #p. Geep yo#r a&" and legs











NO EXCUSES: Extreme Bodyweight Strength Challenge !. Begin this exer&ise y slowly lowering yo#r entire #pper ody y gently ending oth yo#r elows. 6o# are per0or+ing this exer&ise &orre&tly i0 yo# &an 0eel a strain 8#st ao)e yo#r elow  those are yo#r tri&eps in a&tion; '. -s go down down e s#re s#re to &ontr &ontra& a&tt the +#s&l +#s&les es on yo#r yo#r a&"side and ado+inals. 6o#r ado+inal area will 0eel a it o0 strain as it staili/es yo#r entire ody d#ring the positi)e and negati)e phases o0 the exer&ise.

or)o"t or) o"t 4 -: Bi#eps 1. Find a large ea+ or doorway ar&h that &an s#pport yo#r weight. 0 worst &o+es to worst yo# &an #se a 0#llIsi/ed &hin #p ar. Jo other ite+ will e #sed to s#pport yo# d#ring the a&t#al exer&ise apart 0ro+ the ar or ea+ that yo# will gra hold o0 at the eginning o0 the +o)e+ent. 2. tart this exer&ise y graing the s#pport ar or s#pport ea+ 7r+ly with yo#r hands. tret&h yo#r ody downward lo&"ing together oth 0eet. 3. Bend yo#r "nees slightly as yo# "eep yo#r two 0eet lo&"ed tog to get ethe herr. Co Cont ntra ra&t &t yo# o#rr a ad do+ o+in inal al +#s #s&l &les es sho ho#l #ld der +#s&les and i&eps as yo# p#ll yo#rsel0 #pward.














or)o"t 4 5: Chest Jothin Joth ing g ea eats ts th the e 0e 0eel elin ing g o0 s# s#& &&e &ess ss0# 0#ll lly y tr trai aini ning ng an and d &onditioning yo#r &hest #sing one o0 the oldest and +ost ee&ti)e +o)e+ents "nown to the 7tness world: p#sh#ps. A#sh#p Kersion 1 The wide p#sh #p is re&o++ended 0or people who ha)e a little experien&e with p#sh#ps #t is still not strong eno#gh 0or tri&epsI0o&#sed p#sh#ps. 1. @et into a p#sh#p position on the oor. 6o#r a&" and legs sho#ld e straight and yo#r 0eet sho#ld e &lose together 0or the d#ration o0 this exer&ise. 2. Ala&e yo#r hands 0o#r to 7)e in&hes away 0ro+ their #s#al












A#sh#p Kersion 2 When yo#4re done with the wide p#sh#p it4s ti+e to test yo#r odyweight exer&ise s"ills. A#sh#p Kersion 2 is &alled the tri tri&e &eps psI0o I0o&# &#se sed d p# p#sh sh#p #p e e&a &a#s #se e it wi will ll pl pla& a&e e a +# +#&h &h higher strain on yo#r tri&eps as yo# +o)e #p and down. The +#s&#lar load will e +aintained on the &hest #t yo#r tri&eps will handle at least *H o0 the re5#ired +#s&#lar eort to li0t yo#r whole ody #p and down. 1. @et into a p#sh#p position and +aintain a straight aspe&t 0ro+ head to toe. When per0or+ing p#sh#ps do not allow yo#r "nees to end as this wre&"s the re5#ired 0or+ o0 the exer&ise. 0 yo# 0eel yo#r "nees ending while yo# are per0or+ing a p#sh#p stop and realign yo#r whole ody e0ore &ontin#ing











NO EXCUSES: Extreme Bodyweight Strength Challenge +edi#al ,is#laimer: -lways -lway s &o &ons ns#l #ltt wi with th yo yo#r #r phys physi& i&ia ian n e e0or 0ore e e egi ginni nning ng an any y physi&al 7tness progra+ or diet progra+. 0 yo# experien&e pain at any point d#ring exer&ise please stop and &ons#lt with yo#r health&are pro)ider. pro)ider.












Chapter 5: ower Body












ower Body 'nsanity is all abo"t energi6ing tired and fro6en m"s#les in the t he lower region of yo"r body0 body0 Aeople who are st#&" to their des"s all day o0ten s#er 0ro+ &hroni& pain and +#s&#lar &ra+ps e&a#se their leg +#s&les don4t get eno#gh exer exer&ise. &ise. The Lower Body nsanity seg+ent o0 o#r &hallenge sho#ld e per0or per 0or+ed +ed rig right ht a0 a0ter ter the Upp Upper er Bod Body y Exp Explos losion ion seg seg+en +ent. t. Feel 0ree to en8oy a !I+in#te &ool down period a0ter 7nishing the 7rst phase o0 o#r &hallenge. This part o0 the &hallenge will in&l#de not only yo#r leg +#s&les #t also yo#r &ore +#s&les or staili/er +#s&les. The &ore +#s&les are not nor+ally asso&iated with the #pper ody e&a#se they are not #sed dire&tly 0or li0ting p#shing or p#lling.













NO EXCUSES: Extreme Bodyweight Strength Challenge Me)eloping yo#r ado+inal +#s&les &an e )ery &hallenging in the eginning #t as yo# reap the rewards o0 yo#r eort yo# will reali/e that it was all worth it.

-do+inal Cr#n&hes 1. Ala&e a yoga +at or any +at large eno#gh 0or the entire length o0 yo#r ody. 2. Lie down on the +at and straighten yo#r legs. Bend yo#r












Front Alan"s Kersion 1 1. @e @ett in into to a p# p#sh sh #p po posi siti tion on wi with th yo yo#r #r ha hand nds s sl slig ight htlly 0arther away on oth sides. 2. traighten yo#r a&" and legs and +aintain this post#re 0or the d#ration o0 the exer&ise.












or)o"t or) o"t 4 -: %ips and Cal.es The most e7e#ti.e way to shred the hips and #al.es is to perform s8"ats0 5#ats +ay so#nd &o++onpla&e #t they4re one o0 the +ost &hallenging and gr#eling wor"o#ts "nown in the gy+. 4)e seen se en +an any y gr gro own +en sh shy y aw away ay 0r 0ro+ o+ s5# 5#at at &on onte test sts s e&a#se they "now this is a to#gh +o)e+ent.












!. Wh When en yo yo# # rea ea&h &h th the e +a +axi xi+a +all po poin intt on th the e dow ownw nwar ard d phase o0 the s5#at ta"e a deep reath and explode #pward. To T o re&ap: go down slowly as i0 yo# are sitting sitt ing on o n a &hair and exert explosi)e 0or&e and speed d#ring the #pward phase. '. Aer0or+ 2H to 3H s5#ats or +ore i0 yo# &an;

+edi#al ,is#laimer:

























This is the nal and most #hallenging segment of the











NO EXCUSES: Extreme Bodyweight Strength Challenge staili/e yo#r whole ody d#ring the explosi)e phase o0 this exer&ise.











NO EXCUSES: Extreme Bodyweight Strength Challenge 1. Begin this exer&ise y standing straight with yo#r hands at yo#r sides and yo#r legs sho#lderIwidth apart. This exer&ise has se)eral phases and ea&h phase targets spe&i7& +#s&le












3. Aer0 r0o or+ as +an any y p#sh#ps as yo# &an whi hille in this position.











NO EXCUSES: Extreme Bodyweight Strength Challenge s it geneti&s? Jo.

Extreme Bodyweight Strength Challenge

Recommend Documents