Bodyweight (V)

wods-con-burpees

1. Burpees with Front Kick

Starting with burpee and once jumped, give a front kick. Alternating legs in each burpee.

  1. BS./FK. 30 seconds
  2. BS./FK. 30 seconds
  3. BS./FK. 30 seconds
  4. BS./FK. 30 seconds

2. Squats with Tuck Jump and Forward Mountain Climbers SS

Starting with a squat followed of a tuck jump lifting knees as high as possible. Then, forward mountain climbers.

  1. STJ. 30 seconds/FMC. 30 seconds
  2. STJ. 30 seconds/FMC. 30 seconds
  3. STJ. 30 seconds/FMC. 30 seconds
  4. STJ. 30 seconds/FMC. 30 seconds

3. Bunny Hops with Push Ups

Every 2 bunny hops, 1 push up.

  1. BH./PU. 30 seconds.
  2. BH./PU. 30 seconds.
  3. BH./PU. 30 seconds.
  4. BH./PU. 30 seconds.

4. Sit Ups, Flatter kicks and Scissors Abs

  1. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  2. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  3. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  4. SU.FK. SA. 20 seconds/10 seconds/10 seconds

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Chest

frank-zane-body

1. Dumbbells Chest Press Push Ups SS

  1. DCP.CW. 10 reps./PU to failure
  2. DCP.CW. 10 reps./PU to failure
  3. DCP.HW. 8 reps./PU to failure
  4. DCP.HW. 8 reps./PU to failure

2. Incline Bench Press

  1. IBP. HW. 8 reps.
  2. IBP. HW. 8 reps.
  3. IBP. HW. 6 reps.
  4. IBP. HW. 6 reps.
  5. IBP. HW. 6 reps.

3. Front Press Machine and Dumbbell Chest Raises SS

  1. FPM. HW. 6 reps./DCR to failure.
  2. FPM. HW. 6 reps./DCR to failure.
  3. FPM. CW. 10 reps./DCR to failure.
  4. FPM. CW. 10 reps./DCR to failure.

4. Cable Crossover Machine

  1. CCM. CW. 12 reps.
  2. CCM. CW. 12 reps.
  3. CCM. CW. 10 reps.
  4. CCM. CW. 10 reps.

5. Dips

  1. DS. To failure
  2. DS. To failure
  3. DS. To failure
  4. DS. To failure

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Triceps

maplethorpe

1. Cable Kick Back

  1. CKB. CW. 15 reps. each arm
  2. CKB. CW. 15 reps. each arm
  3. CKB. CW. 15 reps. each arm
  4. CKB. CW. 15 reps. each arm

2. French Press EZ Barbell with Diamond Push Ups SS

Laid down on a bench

  1. FP. HW. 8 reps./DPU. To failure
  2. FP. HW. 8 reps./DPU. To failure
  3. FP. HW. 8 reps./DPU. To failure
  4. FP. HW. 8 reps./DPU. To failure

3. Double Triceps Kick Back at the same time

Laid down on a bench

  1. DTKB. CW. 10 reps.
  2. DTKB. CW. 10 reps.
  3. DTKB. HW. 8 reps.
  4. DTKB. HW  8 reps.

4. Skull Crusher with Dips SS

Laid down on a bench

  1. SC. HW. 8 reps./DS to failure
  2. SC. HW. 8 reps./DS to failure
  3. SC. HW. 8 reps./DS to failure
  4. SC. HW. 8 reps./DS to failure

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Triceps

images.jpegimages

1. Cable extension

  1. CE. CW. 12 reps. each.
  2. CE. CW. 12 reps. each.
  3. CE. CW. 12 reps. each.
  4. CE. HW. 10 reps. each.
  5. CE. HW. 10 reps. each.

2. Barbell French Press with Dips SS.

  1. BFP. HW. 8 reps./DS. To failure
  2. BFP. HW. 8 reps./DS. To failure.
  3. BFP. HW. 6 reps./DS. To failure.
  4. BFP. HW. 6 reps./DS. To failure.

3. Over Head Triceps Extension.

  1. OHTE. HW. 8 reps.
  2. OHTE. HW. 8 reps.
  3. OHTE. HW. 8 reps.
  4. OHTE. HW. 8 reps.

4. Dips between 2 benches with Plates with Diamond Push ups SS.

  1. DS. HW. 10 reps./DPU. To failure.
  2. DS. HW. 10 reps./DPU. To failure.
  3. DS. HW. 8 reps./DPU. To failure.
  4. DS. HW. 8 reps/DPU. To failure.

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Bodyweight (IV)

Young Man Doing Press Ups In Gym

1. Half Burpee with Shoulder Press SS

In push up position with light dumbbells in the hands, jump bringing your feet forward, put the body upright and then, perform a shoulder press with the dumbbells.

  1. HB./SP. 10 reps.
  2. HB./SP. 10 reps.
  3. HB./SP. 10 reps. with 12 sit ups at the end.
  4. HB./SP. 10 reps. with 12 sit ups at the end.

2. Inchworm Hops with Diamond Push Ups

Starting in inchworm position with the feet and hands on the floor and the back up high, little hops forward. Every 5 hops, 1 diamond push up.

  1. IH. 20 hops/DP 4 rep.
  2. IH. 20 hops/DP 4 rep.
  3. IH. 20 hops/DP 4 rep.
  4. IH. 20 hops/DP 4 rep.

3. V-Sit ups with Wide Push Ups

Perform V-sit ups and then turn around face down and perform Wide push ups.

  1. VSU. 20 reps/WPU. 10 reps.
  2. VSU. 20 reps/WPU. 10 reps.
  3. VSU. 20 reps/WPU. 10 reps.
  4. VSU. 20 reps/WPU. 10 reps.

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Bodyweight (III)

kick-boxing-01

1. Low-High Turning Kick with Squats SS

First of all, start performing a lower turning kick, then a high turning kick (same leg), then squat and start all over again. Then the other leg.

  1. LK/HK/SQ. 12 reps. each leg
  2. LK/HK/SQ. 12 reps. each leg
  3.  LK/HK/SQ. 14 reps. each leg
  4. LK/HK/SQ. 12 reps. each leg

2. Step Back with Front Kick and Split Jumps SS

Starting with feet aligned, step back and with the same leg, front kick. Alternating legs. Then Split jumps.

  1. SB/FK. 12 reps. alternating legs/SJ. 12 reps each legs alternating
  2. SB/FK. 12 reps. alternating legs/SJ. 12 reps each legs alternating
  3. SB/FK. 12 reps. alternating legs/SJ. 12 reps each legs alternating
  4. SB/FK. 12 reps. alternating legs/SJ. 12 reps each legs alternating

3. Push Kick, Slip and High Turning Kick with Forward Mountain Climbers SS

Starting with a push kick, then slip or squat and then high turning kick. First with one leg, then the other one. After that, Forward Mountain Climbers.

  1. PK/SP/HTK. 12 reps./ FMC. 15 reps. alternating legs.
  2. PK/SP/HTK. 12 reps./ FMC. 15 reps. alternating legs.
  3. PK/SP/HTK. 12 reps./ FMC. 15 reps. alternating legs.
  4. PK/SP/HTK. 12 reps./ FMC. 15 reps. alternating legs.

4. Tuck Jump with Sprints.

Start with Tuck Jump and sprint when land.

  1. 5 TJ and Sprinting 5 seconds
  2. 5 TJ and Sprinting 5 seconds
  3. 5 TJ and Sprinting 5 seconds

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Bodyweight (II)

img-lazar-angelov-gym-motivation-615

1. 4 Way Knee Tuck with Diamond Push Ups

  1. 4WKT. 20 secs./DPU. 30 secs.
  2. 4WKT. 20 secs./DPU. 30 secs.
  3. 4WKT. 20 secs./DPU. 30 secs.
  4. 4WKT. 20 secs./DPU. 30 secs.

2. Step back with Front Kick

First of all, perform step back with one leg and then, the leg you step back with is the one you will use to kick.

  1. SB. 10 reps. each/FK 10 reps. each.
  2. SB. 10 reps. each/FK 10 reps. each.
  3. SB. 10 reps. each/FK 10 reps. each.
  4. SB. 10 reps. each/FK 10 reps. each.

3. Inchworm with Tuck Jump

First of all, start with inchworm and once in the initial position, jump touching hands with knees.

  1. IN. 10 reps./TJ. 10 reps.
  2. IN. 10 reps./TJ. 10 reps.
  3. IN. 10 reps./TJ. 10 reps.
  4. IN. 10 reps./TJ. 10 reps.

4. Duck Hops with Shoulder press

First of all, duck position and jump with dumbbells over shoulders. Once jumped, perform a shoulder press with dumbbells.

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