Bodyweight 100 Workout
The Bodyweight 100 challenge was featured in Men's Health
magazine in January 2008. This workout is the initial stage
in a much longer and more challenging program called the
Bodyweight 500. But that's getting ahead of ourselves.
First, let's take a look at the Bodyweight 100 workout. Do
your regular workouts on Monday and Wednesday, and then try
the 100 workout on a Friday or Saturday.
Do all repetitions of each exercise before moving to the
next exercise. Take as few breaks as possible, but you
don't have to do all of the repetitions in an exercise
without stopping. That would be asking a little too much!
20 Prisoner Squats
10 Inverted Rows (aka Reverse Pushups or Bodyweight Rows)
20 Forward Lunges (10 reps per side)
15 Close-grip Pushups
5 Chin-ups or Inverted Rows
Prisoner squats require you to put your hands behind your
head, like a prisoner would. Keep your elbows back, and
shoulder blades together. From there, do regular bodyweight
squats. Squat all the way to parallel.
Follow that up with regular pushups, keeping your body in a
straight line at all times. Keep your abs braced and
contracted. Push with your chest and triceps to return to
the start position.
For the jumps, drop your hips and bend your knees and then
jump up nice and high. Bend your knees upon landing, and in
one motion drop your hips and jump up again.
Follow that up with inverted rows, also known as reverse
pushups. In this exercise, you'll lie under a bar set at
hip height (in a squat rack or smith machine) and you will
row your body up to the bar. Try to touch your chest at the
top of the movement. Squeeze your shoulder blades together.
Next up is forward lunges. Take a slight larger than normal
step forward, plant your foot, and drop your hips straight
down while bending your front and back knees. Lower until
your front thigh is parallel to the floor, and keep your
back knee 1 inch off the ground. Drive back up to the start
position through your front leg.
Close-grip pushups follow that up. Keep your hands shoulder
width apart, and this will use your triceps more.
Finally, you'll finish the workout with chinups or inverted
rows (again). Chinups are the underhand grip version of
pullups, and of course, are an advanced exercise.
This bodyweight workout will put turbulence on your muscles
and help you burn fat and boost your metabolism without
slow boring cardio.
This is a revolutionary new way of burning bodyfat using
bodyweight exercises. The challenge of the 100 workout
combined with the multi-muscle exercises will burn a lot of
fat and calories, and will keep your metabolism increased
for hours after exercise.
Take your time going through the Bodyweight 100 workout.
Split the reps up into chunks if you need to, but complete
all repetitions for an exercise before moving on to the
next. And you won't need any cardio to finish up this
workout. This workout is enought to burn the fat and feed
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