Found this searching the web. Lemme know if it looks good, found that pure bodyweight kills more than weights.

  • Artesin

    Posts: 482

    Jul 01, 2008 5:36 PM GMT
    training workout
    Goal: Fat loss, coordination, strength, and stamina
    Duration: Three months, 3 times per week workout
    Session length: 30-40 minutes per workout
    Atmosphere: Hardcore

    Indoor bodyweight workout warm up:
    Quick 3-minute jog
    Arm circles 30 seconds each way (forward and back) while hopping back and forth on toes.
    20 Bodyweight squats
    20 toe raises
    20 jumping jacks
    20 pushups


    Chest- arm against wall
    Lunge side
    Lunge front
    Low squat
    Forward calf and hip flexor
    Bent over lower back and hamstring
    Cross body back and shoulder

    Workout exercises and sequence:

    Push ups continuous for one minute, hold the top position if you cannot continue.
    Sit-ups continuous for one minute, hold the top position if you cannot continue.
    Pushups 20 repetitions (reps)
    Sit-ups 20 reps
    Pushups 15 reps
    Sit-ups 15 reps
    Pushups 12 reps
    Sit-ups 12 reps
    Body weight squats 1 min
    Bodyweight V-ups 30 seconds (sec) This is a sit up where both the lower and upper body come off the ground to meet at a point above your stomach.
    Alternate forward lunges 1 minute (min)
    Bodyweight V-ups 30 sec
    Burpee's 30 seconds From the standing position, squat down and shoot your legs back so that you are now in the push up position. From there pull your legs back in stand up and jump with your arms overhead.
    Side to side lunge

    -Break for one minute-

    Skip rope for one minute
    Bodyweight squats 1 minute
    Bodyweight V-ups 30 sec
    Low position squat holds (5 second bottom holds) 1 minute
    Mountain climbers 30 sec While in the push up position pull your legs in one at a time so that you are essentially running in the horizontal position if you go fast enough.
    Bodyweight V-ups 30 sec
    Side to side lunge 30 sec

    -Break for one minute-

    Skip for one minute
    Pushups 25
    Arm circles 30 sec forward than back Keep thumbs pointing down.
    Pushups 15
    Arm circles 30 sec forward than back
    Pushups 10
    Arm circles 30 seconds forward and back
    Skip one minute
    Bodyweight V-ups 30 sec
    Squat thrusts 30 seconds Almost like the mountain climber but while in the push up position both legs are pulled in and shot back at the same time.
    Jumping jacks 1 min
    Bodyweight V-ups 30 sec
    Knees high jog 30 seconds
    Butt kicks jog 30 seconds Running on the spot while kicking your own butt!
    Side crunches 30 per side

    -Rest 30 seconds-

    -Finishing ab routine-
    Hip rolls x20 Raising the hips and tailbone off the ground, a reverse crunch.
    Crunches x20
    Static hold bridges for 1 minute. Basically a pushup position but your bodyweight will be resting on your forearms instead of your hands, just hold it!
    Repeat circuit 3 times with no rest.

    Outdoor bodyweight workout:
    - Periods of light jogging followed by sprints (2minute jog, one minute sprint)
    - Every 5 minutes break for push ups, sit ups, jumping jacks or bodyweight lunges.
    - Depending on location chins and bench dips are optional
    - Total run time would be 30-40 minutes
  • Posted by a hidden member.
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    Jul 01, 2008 9:37 PM GMT
    My brother actually does a variation of this workout! He's pretty ripped so it must be pretty legit!