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 6 DAYS ETC WHATEVER SUITS YOU BEST, IT JUST MEANS THE EBOOK WILL BE LONGER THAN 30DAYS

TRAINING CONTENT

• BODYBUILDING WORKOUTS
• METABOLIC CONDITIONING
• MOBILITY
• 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. link to bands here: https://obivincent.com/collections/frontpage/products/resistance-bands 

BACKPACK OR WEIGHTED VEST (Tip: you can buy heavy play sand to put in your backpack, they usually come in 15kg, 20kg +)

 

GET 20% OFF WHEN YOU PURCHASE 2 OR MORE EBOOKS, USE CODE: OBI20 AT CHECKOUT (EXCLUDING ITEMS ON SALE)

 

NOTE: Please be aware once payment is made and ebook is downloaded we cannot issue a refund!! 

SAMPLE WORKOUT

TEST WEEK

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.

DAY 1

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

3-5mins Rest

 NOTE:

• 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

1. 4 PUSH UPS
2. 6 DOWN UPS
3. 12 AIR SQUATS

 

 

DAY 26

PART 1 LEG DAY (ADV: WEIGHTED W/HEAVY BACKPACK OR VEST)

 

1. ALTERNATING COSSACK SQUATS: 3 X 10

(Rest 60secs)

 

2A: TEMPO SQUATS

1^st Set x 15 (@3sec Eccentric and 3sec Concentric Tempo)

2^nd set x 12 (@4sec Eccentric and 4sec Concentric Tempo)

3^rd set x 12 (@5sec Eccentric and 5sec Concentric Tempo)

4^th set x 10 (@8sec Eccentric and 3sec Concentric Tempo)

 

2B: BULGARIAN SPLT SQUATS

1^st Set x 12 (@3sec Eccentric and 2sec Concentric Tempo)

2^nd set x 12 (@4sec Eccentric and 2sec Concentric Tempo)

3^rd set x 12 (@5sec Eccentric and 2sec Concentric Tempo)

4^th set x 10 (@6sec Eccentric and 2sec Concentric Tempo)

(Rest 60secs)

 

3A: PISTOL SQUATS (Or Bench Pistol Squats): 3sets x 12 Each Leg

3B: SPLIT SQUATS: 3sets x 12 Each Leg (3sec Eccentric Tempo)

(Rest 60secs)

 

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

(Rest 60secs)