Bodyweight Workout
By Travis - Last updated: Friday, September 11, 2009 - Save & Share - Leave a Comment
Just got this via the Jamfitness.com newsletter. Thought my readers might enjoy it.
“What builds muscle? Your body builds muscle. Training is a stimulus. Food and rest are the building supplies that make the remodelling, adaptation and replenishing possible.
This will take you about 5 minutes and jack you up so you’re running in high gear for a couple of hours, enjoy. This one’s a mini commando home workout and you should do it non-stop!
- Pushups 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.
- Body weight squats 1 min. No resting in the standing position.
- Pushups 20 repetitions (reps)
- Sit-ups 20 reps
- Pushups 15 reps
- Sit-ups 15 reps
- Pushups 12 reps
- Sit-ups 12 reps
- 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 lunge – hold the bottom position of the lunge and do mini pulses for 30 each leg and do that only once.
Awesome. Now wipe off your forehead and get back to what you were doing 
The cool thing about using only your bodyweight and hitting it at home is that you’re never more than 20 feet from your shower!”
