IF YOU FOLLOW ANY OF MY PAST TRAINING AND CROSSLIFTR ROUTINES THEN YOU ARE IN FOR A TREAT. I HAVE CREATED THIS PROGRAM TOBE JUST AS STRUCTURED AS MY CROSSLIFTR GYM PROGRAMS. THIS PROGRAM IS A MIX OF METABOLIC CONDITIONING, BODYBUILDING, CORE WORK AND MOBILITY
IF YOU THOUGHT THAT YOU WOULDN’T BE ABLE TO GET A GREAT WORKOUT DUE TO NOT HAVING ANY GYM EQUIPMENT THEN THIS EBOOK WILL CHANGE YOUR PERSPECTIVE ON BODYWEIGHT FITNESS. I HOPE THAT THIS EBOOK WILL MAKE YOU ENJOY TRAINING EVEN MORE AND CHANGE YOUR PERSPECTIVE ON WHAT CAN BE ACCOMPLISHED WITH MINIMAL EQUIPMENT.
THE TRAINING REQUIRES 5 DAYS TRAINING AND 2 DAYS’ OFF, HOWEVER THIS CAN BE SCALED DOWN TO 3-4DAYS OF TRAINING OR SCALED UP TO 6DAYS ETC WHATEVER SUITS YOU BEST, IT JUST MEANS THE EBOOK WILL BE LONGER THAN 30DAYS
- BODYBUILDING WORKOUTS
- METABOLIC CONDITIONING
- FUNCTIONAL TRAINING
- YOUTUBE VIDEO DEMOS
OPTIONAL EQUIPMENT NEEDED (NOT NECESSARY BUT IDEAL):
RESISTANCE BANDS (LIGHT AND MEDIUM): These should be a staple in your gym kit I cannot emphasis this enough… please invest in a good pair of bands and skipping rope.
BACKPACK OR WEIGHTED VEST (Tip: you can buy heavy play sand to put in your backpack, they usually come in 15kg, 20kg +)
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NOTE: Please be aware once payment is made and ebook is downloaded we cannot issue a refund!!
THIS IS AN OPPORTUNITY FOR YOU TO TEST CERTAIN MOVEMENTS AND ALSO YOUR CONDITIONING LEVEL. WE WILL THEN RE TEST THIS AT THE END OF THE PROGRAM TO TRACK PROGRESS.
PART 1 - MAX EFFORT
60SEC MAX EFFORT PUSH UPS - 2mins rest
60SEC MAX EFFORT AIR SQUATS - 2mins rest
60SEC MAX EFFORT BURPEES - 2mins rest
60SEC MAX EFFORT TRICEPS DIPS
- Perform as many reps as possible on each exercise
- Every one of these exercises you can pause at the TOP of the movement not the bottom.
- ADVANCED: USE A BACKPACK FOR ADDED WEIGHT OR WEIGHTED VEST.
PART 2 - 20MINS AMRAP
- 4 PUSH UPS
- 6 DOWN UPS
- 12 AIR SQUATS
PART 1 LEG DAY (ADV: WEIGHTED W/HEAVY BACKPACK OR VEST)
- ALTERNATING COSSACK SQUATS: 3 X 10
2A: TEMPO SQUATS
1st Set x 15 (@3sec Eccentric and 3sec Concentric Tempo)
2nd set x 12 (@4sec Eccentric and 4sec Concentric Tempo)
3rd set x 12 (@5sec Eccentric and 5sec Concentric Tempo)
4th set x 10 (@8sec Eccentric and 3sec Concentric Tempo)
2B: BULGARIAN SPLT SQUATS
1st Set x 12 (@3sec Eccentric and 2sec Concentric Tempo)
2nd set x 12 (@4sec Eccentric and 2sec Concentric Tempo)
3rd set x 12 (@5sec Eccentric and 2sec Concentric Tempo)
4th set x 10 (@6sec Eccentric and 2sec Concentric Tempo)
3A: PISTOL SQUATS (Or Bench Pistol Squats): 3sets x 12 Each Leg
3B: SPLIT SQUATS: 3sets x 12 Each Leg (3sec Eccentric Tempo)
4A: ALTERNATING LUNGES: 3sets x 20 (10 each leg)
4B SINGLE LEG GLUTE BRIDGE: 3sexts x 10 Each Leg
4C: CALF RAISES: 3sets x 20
Very intense (first time) and understandable. Recommend to everyone.
30 DAYS BODYWEIGHT HOME WORKOUT EBOOK
I would recommended this program to everyone. From beginner to advanced athlete. Mix of bodybuilding, conditioning, mobility it is great way how to work out without to have an access to the gym.
Decided to use this second lockdown (Iceland) to try this body weight program. It’s amazing, a lot more difficult then I expected and fun exercises. Because of it I have a newfound respect for body weight exercises.