19 Bodyweight Warrior Finishers

19 Bodyweight Warrior Finishers

By Tyler J. Bramlett

All Rights ReservedCopyright © 2012, Tyler Bramlett

www.garagewarrior.com

No portion of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the express written permission of the publisher.

Manufactured in the United States of America Published by:Tyler Bramlett. Santa Cruz, California

I’m sad to have to include a disclaimer but here it is.

DISCLAIMER STATEMENT: The 19 Bodyweight Warrior Finishers Program reflects the authors experience and is provided for educational purposes and general reference. It is not be a substitute for medical advice or counseling.

The reader assumes all risks from the use, non-use or misuse of the information in this book. The 19 Bodyweight Warrior Finishers Program focuses on basic bodyweight workouts and had inherent risks involved as with all other physical activity.

Neither the author nor publisher assumes any responsibility for the use or misuse of the information contained in this book. Please consult a Physician before beginning any nutrition and exercise program.

http://www.garagewarrior.com/

INTRODUCTION

The 19 Bodyweight Warrior Finishers Program was designed to give you 19 different brief warrior style finisher workouts that you can add on to the end of any workout using just your own bodyweight and a pullup bar. This program includes 3 lower body finishers, 3 upper body finishers, 3 ab finishers and 10 full body finishers in that exact order. Each workout lasts no longer then 5 minutes!! You can use these finisher workouts after any workout or on off days as a way to get more work in. The 19 Bodyweight Warrior Finishers Program contains a full video library of each of the movements contained in the program including an easier variation of each exercise to make it more manageable for the beginner. Be sure to check out the exercise video library for more videos of every exercise. From there, eat clean, train hard, get some strength training in and make sure to work on recovery (sleep, stretching, rest, etc.) as hard as you work on exercise. Be sure to send you results and questions to [email protected] as I always welcome your feedback! Let’s get you started on these 19 Bodyweight Warrior Finishers!!

Tyler The Garage Warrior

***See The Video Exercise Library For Details CLICK HERE

mailto:[email protected]

http://9workouts.com/nine-workouts-complete-exercise-library/

Bodyweight Warrior Finisher #1 LOWER BODY NIGHTMARE FINISHER

1 Minute At Each Station For As Many Reps As Possible. No Rest, Work Your Butt Off

(3 MINUTE WARRIOR FINISHER)

DRAGON TWISTS

BOTTOM HALF BURPEES

JUMP SQUATS HOW TO PROGRESS… Progress by tracking the total number of reps you got on each exercise. From there, try to improve the amount of reps you were able to complete during the workout.



Bodyweight Warrior Finisher #2 WALK THE FLIMSY WALK FINISHER

5 Minutes As Many Rounds As You Can Of: No Rest, Work Your Butt Off


10 STEPS WALKING LUNGE

10 JUMP LUNGES

HOW TO PROGRESS… Progress by tracking how far you got in the workout. For example, 3 sets of walking lunges, 3 sets of jump lunges and 7 steps walking lunges before the timer went off. From there, try to improve how far you were able to go in the 5 minute time frame.



Bodyweight Warrior Finisher #3 HAMMY BEATDOWN FINISHER

20 Seconds On 10 Seconds Off For 4 Circuits Of: Work Your Butt Off


SINGLE LEG TABLE TOP JUMPS

ONE ARM TOUCH JUMPS (2 ROUNDS LEFT, 2 RIGHT)

HOW TO PROGRESS… Progress by tracking the total number of reps you got on each exercise. From there, try to improve the amount of reps you were able to complete during the workout.



Bodyweight Warrior Finisher #4 BODYWEIGHT BICEP NIGHTMARE FINISHER

1 Minute At Each Station For As Many Reps As Possible. No

Rest, Work Your Butt Off. Try To Hold Onto The Bar The Whole Minute And Hold The Pushup Position The Whole

Minute Even If You Can’t Complete The Reps (3 MINUTE WARRIOR FINISHER)

PULLUPS

PUSHUPS

BODY ROWS HOW TO PROGRESS… Progress by tracking the total number of reps you got on each exercise. From there, try to improve the amount of reps you were able to complete during the workout.



Bodyweight Warrior Finisher #5 BODYWEIGHT TRICEP NIGHTMARE FINISHER

Complete The Following Exercises For The Following Reps.

No Rest, Work Your Butt Off (5 MINUTE WARRIOR FINISHER)

5 WALL WALKS

20 CLAP PUSHUPS

20 PUSHUPS

50 ALTERNATING TABLE TOP JUMPS

HOW TO PROGRESS… Progress by tracking how long it takes for you to complete the workout. From there try to reduce the amount of time it takes to get the workout done.



Bodyweight Warrior Finisher #6 ONE ROUND TABATA FINISHER

20 Seconds On 10 Seconds Off For 1 Round Of: Perform One Round Of Each Exercise Then Move on.


PULLUPS

WALL WALKS

CLAP PUSHUPS

BODY ROWS

BRIDGE PUSHUPS

PLANK WALKS

GRASSHOPPERS

PUSHUPS

HOW TO PROGRESS… Progress by tracking the total number of reps you were able to complete on each exercise. From there increase the total number of reps you were able to complete on each exercise.



Bodyweight Warrior Finisher #7 ABDOMINAL NIGHTMARE FINISHER

1 Minute At Each Station For As Many Reps As Possible Of: No Rest, Work Your Butt Off


PLANK WALKS

V UPS

GRASSHOPPERS HOW TO PROGRESS… Progress by tracking the total number of reps you got on each exercise. From there, try to improve the amount of reps you were able to complete during the workout.



Bodyweight Warrior Finisher #8 CORE GALORE FINISHER



BRIDGE PUSHUPS

V UPS




Bodyweight Warrior Finisher #9 PLANK MADNESS FINISHER

5 Minutes As Many Rounds As You Can Of:


1 PLANK WALK

10 BOTTOM HALF BURPEES

10 GRASSHOPPERS

HOW TO PROGRESS… Progress by tracking how far you got in the workout. For example, 3 sets of plank walks, 3 sets of bottom half burpees, 3 sets of grasshoppers and ½ a plank walk before the timer went off. From there, try to improve how far you were able to go in the 5 minute time frame.



Bodyweight Warrior Finisher #10 BURPEE YOUR HEART OUT FINISHER

1 Minute At Each Station For As Many Reps As Possible Of: No Rest, Work Your Butt Off


BURPEES

PLANK WALKS

BOTTOM HALF BURPEES

GRASSHOPPERS HOW TO PROGRESS… Progress by tracking the total number of reps you got on each exercise. From there, try to improve the amount of reps you were able to complete during the workout.



Bodyweight Warrior Finisher #11 HHIT THE DECK AND CLAP FINISHER

5 Minute Ascending Rep AMRAP Of: Start With One Rep And Add 1 Rep Each Round Fpr The

Full 5 Minutes i.e. 1 rep, 2 reps, 3 reps etc… No Rest, Work Your Butt Off


DECK SQUATS

V UPS

CLAP PUSHUPS

BODY ROWS

HOW TO PROGRESS… Progress by tracking how far you got in the workout. For example, 5 deck squats, 5 v ups, 5 clap pushups, 4 body rows. From there, try to improve how far you were able to go in the 5 minute time frame.



Bodyweight Warrior Finisher #12 ONE ROUND 30/15 FINISHER

30 Seconds On 15 Seconds Off For 1 Round Of: Perform One Round Of Each Exercise Then Move on.

(4.5 MINUTE WARRIOR FINISHER)

PULLUPS

PUSHUPS

DRAGON TWISTS

ONE ARM BURPEE RIGHT

ONE ARM BURPEE LEFT

JUMP SQUATS

HOW TO PROGRESS… Progress by tracking the total number of reps you were able to complete on each exercise. From there increase the total number of reps you were able to complete on each exercise.



Bodyweight Warrior Finisher #13 THE 420 FINISHER

Complete The Following Exercises For The Following Reps.


20 PULLUPS WALL WALKS

20 CLAP PUSHUPS

20 VUPS

20 JUMP LUNGES EACH SIDE (40 TOTAL)




Bodyweight Warrior Finisher #14 2 X 2 FINISHER

2 X 2 Minute AMRAP Of:

Perform As Many Rounds As You Can Of Circuit A Then Go Onto Circuit B And Perform As Many Rounds As You Can.

1 Minute Rest Between Workouts, Work Your Butt Off (5 MINUTE WARRIOR FINISHER)

CIRCUIT A

10 LYING LEG RAISES

10 BURPEES

CIRCUIT B

2 AROUND THE CLOCK JUMPS (EACH DIRECTION)

10 SQUATS (FAST)

HOW TO PROGRESS… Progress by tracking how many reps/rounds you were able to get on each 2 minute AMRAP. From there try to improve the number of reps/rounds you were able to get during the workout.



Bodyweight Warrior Finisher #15 TWIST AND SHOUT FINISHER



WALL WALKS

BOTTOM HALF BURPEES

SINGLE LEG TABLE TOP JUMPS

AROUND THE CLOCK JUMPS (SWITCH DIRECTIONS EACH TIME YOU GO AROUND)




Bodyweight Warrior Finisher #16 BURPEE MADNESS FINISHER

45 Seconds At Each Station For As Many Reps As Possible Of: No Rest, Work Your Butt Off


BURPEES

ONE ARM BURPEES RIGHT

ONE ARM BURPEES LEFT

BOTTOM HALF BURPEES HOW TO PROGRESS… Progress by tracking the total number of reps you got on each exercise. From there, try to improve the amount of reps you were able to complete during the workout.



Bodyweight Warrior Finisher #17 100 REP SQUAT FINISHER

Complete The Following Exercises For The Following Reps. No Rest, Work Your Butt Off


20 JUMP LUNGES

20 STEPS WALKING LUNGE

20 JUMP SQUATS

20 DECK SQUATS

20 SQUATS




Bodyweight Warrior Finisher #18 CRAZY COUNTDOWN FINISHER

Perform The Following Intervals On Each Exercise:

Set 1 - 45 Seconds Set 2 - 40 Seconds Set 3 - 35 Seconds Set 4 - 30 Seconds


BICYCLES

FAST JUMPING JACKS HOW TO PROGRESS… Progress by tracking the total number of reps you got on each exercise. From there, try to improve the amount of reps you were able to complete during the workout.



Bodyweight Warrior Finisher #19 WARRIOR CHALLENGE FINISHER

Complete The Following Exercises For The Following Reps. No Rest, Work Your Butt Off


20 JUMP LUNGES (EACH SIDE)

20 BURPEES


15 BURPEES


10 BURPEES

NOTE: See If You Can Complete This Workout In Under 5 Minutes! HOW TO PROGRESS… Progress by tracking how long it takes for you to complete the workout. From there try to reduce the amount of time it takes to get the workout done.



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19 Bodyweight Warrior Finishers