Extreme Bodyweight Strength Challenge

8/19/2019 Extreme Bodyweight Strength Challenge

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NO EXCUSES: Extreme Bodyweight StrengthChallenge

Table of Contents

Chapter 1: Why Bodyweight Training?...................................3Chapter 2: Upper Body Explosion..........................................9

Chapter 3: Lower Body nsanity...........................................1!

Wor"o#t $ 1: Core %#s&les..............................................1'

Wor"o#t $ 2: (ips and Cal)es..........................................19

Chapter *: Whole Body %ayhe+.........................................21

Wor"o#t $ 1: ,#+ping ,a&"s.............................................22

Wor"o#t $ 2: -d)an&ed B#rpees......................................23

Wor"o#t $ 3: The (ip Extender........................................2*

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Chapter 1: hy

BodyweightTraining!

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What is .odyweight training?

Bodyweight training #tili/es a &lass o0 dierent +o)e+ents

&olle&ti)ely "nown as odyweight exer&ises that +a"e #seo0 o#r ody4s nat#ral resistan&e to eing +o)ed ao#t.

Bodyweight training is a )ery &hallenging way to #rn 0atand de)elop +#s&le e&a#se it re5#ires not only strengthand end#ran&e #t also plenty o0 willpower and patien&e.

What do yo# need to s#&&eed in .odyweight training?

hen yo" perform bodyweight exer#ises$ yo#r nat#ral

alan&e and staility will e p#t to the test. 6o# will ha)e tolearn how to 7nd yo#r &enter o0 gra)ity 5#i&"ly and indierent positions so that yo# &an i+pro)e yo#r 0or+ whenper0or+ing dierent +o)e+ents.

This oo" will show yo# 8#st how ee&ti)e and hard&oreodyweight exer&ises &an e. They4re not 8#st 0or people who&an4t )isit the gy+ reg#larly these elite exer&ises are 0or7tness #s and ody#ilders who are not a0raid to go #p

against the +ost 0or+idale so#r&e o0 physi&al resistan&e:the h#+an ody.

The Challenge

The Extre+e Bodyweight trength Challenge sho#ld eper0or+ed at least three ti+es a wee" and &an e &o+inedwith any existing weight loss progra+ that in)ol)es exer&ise.

6o# &an also #se odyweight exer&ises as the physi&al 7tness&o+ponent i0 yo# are trying to lose weight p#rely thro#ghdieting.

Exer&ises are extre+ely i+portant when yo# are trying tolose weight e&a#se they help +aintain lean +#s&le +assand they "eep yo#r +etaolis+ #p.

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Weight loss with low +etaolis+ &an &a#se health iss#es soe s#re to in&l#de an exer&ise &o+ponent and +ost

i+portantly don4t star)e yo#rsel0 in the pro&ess;

What4s the se&ret to s#&&ess0#l weight loss?

#&&ess0#l weight loss o&rs when a person 7nally 7nds his


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What are the .ene7ts o0 .odyweight exer&ises?

Aeople o0ten as" +e this 5#estion e&a#se the &o++on

notion is that yo# always need gy+ e5#ip+ent s#&h astread+ills arells and d#+ells to a&hie)e physi&al7tness.

(ere are so+e o0 the est ene7ts o0 starting odyweightexer&ises as soon as yo# &an:

1. %igh Calori# B"rn

Bodyweight exer&ises are extre+ely e&ient in #rning o

&alories e&a#se yo# &an steadily in&rease the intensity o0 ea&h +o)e+ent and yo# &an shi0t to another +o)e+ent in a+atter o0 se&onds.

0 yo#r goal is to lose weight and stay lean 0or years to &o+eodyweight exer&ises are one o0 the +ost pra&ti&al andee&ti)e +ethods to a&hie)ing these goals. 6o# won4t ha)eto #y e5#ip+ent e&a#se e)erything yo# &o#ld possilyneed is already a)ailale yo#r ody;

&ienti7& st#dies are also a&"ing #p the &lai+s o0 tho#sands o0 a)id odyweight exer&ise 0ans aro#nd theworld. t appears that the ody does #rn a +#&h highern#+er o0 &alories when the intensity is in&reased and+#ltiple +#s&le gro#ps are in)ol)ed d#ring a wor"o#t.

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2. &esistan#e and Cardio 'n One Neat (a#)age

Bodyweight training re5#ires the #se o0 +any o0 the +a8or

+#s&le gro#ps and the re&o++ended intensity is +oderateto high. This +a"es odyweight exer&ises an ex&ellentalternati)e 0or+ o0 &ardio 0or oth +en and wo+en.

-nd e&a#se yo#4re li0ting yo#r ody in +ost +o)e+entsyo# are also engaged in weight training while doing &ardio.t4s li"e hitting two irds with one shot;

3. Core (ower

>ne o0 the #ni5#e ad)antages o0 per0or+ing odyweightexer&ises reg#larly is the positi)e i+pa&t on yo#r ado+inalor &ore +#s&les. >#r &ore +#s&les are one o0 the tri&"iest+#s&le gro#ps to train e&a#se they4re lo&ated in etweenthe #pper and lower li+s.

When yo# per0or+ a odyweight exer&ise the &ore +#s&lesasor so+e o0 the strain e&a#se yo# ha)e to +aintainalan&e at all ti+es. 6o#r 0ront &ore +#s&les and side

staili/er &ore +#s&les are always &ontra&ting and relaxingas yo#r ody adapts to ea&h +o)e+ent.

*ss"mptions:

This report ass"mes the following:

1. That yo# are interested in learning +ore ao#todyweight exer&ises and yo# are willing to read this oo"with a +ind that is open to new ideas.

2. That yo# will not #se the in0or+ation in this oo" as as#stit#te 0or pro0essional health&are ad)i&e and that yo#will see" the aid o0 a &erti7ed 7tness trainer when yo#4reready to wor"o#t.


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3. That yo# will +a"e a &ons&io#s eort to try the exer&isesin this oo" with 0#ll "nowledge that any type o0 exer&ise

whether with e5#ip+ent or 8#st yo#r ody4s nat#ral weightposes a &ertain le)el o0 ris".

+edi#al ,is#laimer:

-lways &ons#lt with yo#r physi&ian e0ore eginning anyphysi&al 7tness progra+ or diet progra+.

0 yo# experien&e pain at any point d#ring exer&ise pleasestop and &ons#lt with yo#r health&are pro)ider.

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Chapter -:

Upper BodyExplosion

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The Upper Body Explosion seg+ent o0 the &hallenge will0os on de)eloping the +a8or +#s&le gro#ps that are

responsile 0or p#shing p#lling li0ting et&. 6o#r o)erallphysi&al 0#n&tion is ae&ted y the strength and end#ran&eo0 the +#s&le gro#ps in yo#r #pper ody.

,e.eloping yo"r "pper body strength will ens"reoptim"m performan#e in day/to/day physi#ala#ti.ities0

The strength that yo# will gain 0ro+ these exer&ises will alsoi+pro)e yo#r handling o0 a&t#al weights and +ay e)en help

de)elop yo#r exiility when yo#4re playing de+andingsports s#&h as tennis or owling.

et2s get started3

or)o"t 4 1: Tri#eps

1. Find the largest and st#rdiest tale yo# &an get yo#rhands on. The tale sho#ld e ale to stay in pla&e while

yo#4re wor"ing o#t and the s#r0a&e itsel0 sho#ld e ale tos#pport yo#r weight.

2. Ala&e oth yo#r hands on the tale or &hair as i0 yo#were per0or+ing an angled p#sh #p. Geep yo#r a&" and legsstraight as yo# do so.

3. traighten yo#r entire ody so that it rese+les a st#rdyplan" eing alan&ed on top o0 the tale again at an angle.

6o#r a&" sho#ld loo" li"e a ra+p leading #p to the top o0 aship.

*. Ala&e yo#r 0eet together and end yo#r toes to steadyyo#r lower ody.

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!. Begin this exer&ise y slowly lowering yo#r entire #pperody y gently ending oth yo#r elows. 6o# areper0or+ing this exer&ise &orre&tly i0 yo# &an 0eel a strain 8#st

ao)e yo#r elow those are yo#r tri&eps in a&tion;

'. -s go down e s#re to &ontra&t the +#s&les on yo#ra&"side and ado+inals. 6o#r ado+inal area will 0eel a ito0 strain as it staili/es yo#r entire ody d#ring the positi)eand negati)e phases o0 the exer&ise.

or)o"t 4 -: Bi#eps

1. Find a large ea+ or doorway ar&h that &an s#pport yo#r

weight. 0 worst &o+es to worst yo# &an #se a 0#llIsi/ed &hin#p ar.

Jo other ite+ will e #sed to s#pport yo# d#ring the a&t#alexer&ise apart 0ro+ the ar or ea+ that yo# will gra holdo0 at the eginning o0 the +o)e+ent.

2. tart this exer&ise y graing the s#pport ar or s#pportea+ 7r+ly with yo#r hands. tret&h yo#r ody downward

lo&"ing together oth 0eet.

3. Bend yo#r "nees slightly as yo# "eep yo#r two 0eet lo&"edtogether. Contra&t yo#r ado+inal +#s&les sho#lder+#s&les and i&eps as yo# p#ll yo#rsel0 #pward.

@o 0ast on the #pward phase and slowly go down to reallystret&h yo#r i&ep +#s&les.

*. 0 yo# &annot +anage eing o the gro#nd 0or thed#ration o0 this exer&ise 0eel 0ree to step on a &hair. B#ton&e yo#4)e +astered how to staili/e yo#r weight whileholding on to the s#pport ea+ or s#pport ar re+o)e the&hair.

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or)o"t 4 5: Chest

Jothing eats the 0eeling o0 s#&&ess0#lly training and&onditioning yo#r &hest #sing one o0 the oldest and +ostee&ti)e +o)e+ents "nown to the 7tness world: p#sh#ps.

A#sh#p Kersion 1

The wide p#sh #p is re&o++ended 0or people who ha)e alittle experien&e with p#sh#ps #t is still not strong eno#gh0or tri&epsI0osed p#sh#ps.

1. @et into a p#sh#p position on the oor. 6o#r a&" and legssho#ld e straight and yo#r 0eet sho#ld e &lose together 0orthe d#ration o0 this exer&ise.

2. Ala&e yo#r hands 0o#r to 7)e in&hes away 0ro+ their #s#alspots when yo# per0or+ a p#sh#p.

This is the )ital twist to the &lassi& p#sh#p that will &hallenge

yo#r &hest +#s&les and a&" +#s&les at the sa+e ti+e. Thewide stan&e o0 the ar+s and hands will a&ti)ate yo#r a&"+#s&les as yo# +o)e #p and down.

3. Aer0or+ as +any p#sh#ps as yo# &an while +aintainingproper 0or+.

Be s#re to &ontra&t and expand yo#r &hest +#s&les aspower0#lly as yo# &an d#ring this wor"o#t so that yo#r &hest+#s&les will per0or+ +ore than !H o0 the wor".

6o#r ar+s are there to s#pport the &hest +#s&les. Mon4tallow yo#r ar+s to e&o+e the pri+e +o)ers o0 thisexer&ise.

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A#sh#p Kersion 2

When yo#4re done with the wide p#sh#p it4s ti+e to testyo#r odyweight exer&ise s"ills. A#sh#p Kersion 2 is &alledthe tri&epsI0osed p#sh#p e&a#se it will pla&e a +#&hhigher strain on yo#r tri&eps as yo# +o)e #p and down.

The +#slar load will e +aintained on the &hest #t yo#rtri&eps will handle at least *H o0 the re5#ired +#slareort to li0t yo#r whole ody #p and down.

1. @et into a p#sh#p position and +aintain a straight aspe&t

0ro+ head to toe. When per0or+ing p#sh#ps do not allowyo#r "nees to end as this wre&"s the re5#ired 0or+ o0 theexer&ise. 0 yo# 0eel yo#r "nees ending while yo# are per0or+ing ap#sh#p stop and realign yo#r whole ody e0ore &ontin#ingwith the exer&ise.

2. Jext pla&e yo#r hands &lose together as i0 yo# were

trying to &reate a per0e&t triangle with yo#r th#+s andindex 7ngers. The tips o0 yo#r index 7ngers and th#+ssho#ld e to#&hing 0or the d#ration o0 this exer&ise.

3. When yo#4re ready gently lower yo#r ody and 0eel yo#rodyweight straining yo#r tri&eps and &hest +#s&les. Aa#se0or 1 &o#nt e0ore gently going #p again. Aer0or+ as +anytri&epsI0osed p#sh#ps e0ore ending the session.

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+edi#al ,is#laimer:

-lways &ons#lt with yo#r physi&ian e0ore eginning any

physi&al 7tness progra+ or diet progra+.


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Chapter 5:ower Body

'nsanity

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ower Body 'nsanity is all abo"t energi6ing tired and

fro6en m"s#les in the lower region of yo"r body0

Aeople who are st#&" to their des"s all day o0ten s#er 0ro+&hroni& pain and +#slar &ra+ps e&a#se their leg +#s&lesdon4t get eno#gh exer&ise.

The Lower Body nsanity seg+ent o0 o#r &hallenge sho#ld eper0or+ed right a0ter the Upper Body Explosion seg+ent.Feel 0ree to en8oy a !I+in#te &ool down period a0ter 7nishingthe 7rst phase o0 o#r &hallenge.

This part o0 the &hallenge will in&l#de not only yo#r leg+#s&les #t also yo#r &ore +#s&les or staili/er +#s&les.

The &ore +#s&les are not nor+ally asso&iated with the #pperody e&a#se they are not #sed dire&tly 0or li0ting p#shingor p#lling.

While it is tr#e that o#r &ore +#s&les are right in the +iddlethey are extre+ely i+portant 0or staility and strength and

they sho#ld ne)er e dis&o#nted d#ring any type o0 wor"o#t.

hen yo"2re ready$ pro#eed with the followingexer#ises:

or)o"t 4 1: Core +"s#les

trong &ore +#s&les will allow yo# to per0or+ an endlessarray o0 exer&ises in and o#t o0 yo#r ho+e. 6o#r &ore+#s&les are responsile 0or s#pporting yo#r entire #pperody d#ring a wor"o#t and are also there to staili/e yo# soyo# don4t 0all o)er when yo# end down.

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Me)eloping yo#r ado+inal +#s&les &an e )ery &hallengingin the eginning #t as yo# reap the rewards o0 yo#r eortyo# will reali/e that it was all worth it.

-do+inal Cr#n&hes

1. Ala&e a yoga +at or any +at large eno#gh 0or the entirelength o0 yo#r ody.

2. Lie down on the +at and straighten yo#r legs. Bend yo#r"nees #pward and "eep the+ straight as well.

3. Ala&e yo#r hands ehind yo#r head and s#pport yo#rne&". Loo" #pward not 0orward. Loo"ing at the &eiling willredire&t yo#r 0os to yo#r ado+inal +#s&les whi&h sho#lde the pri+e +o)ers in this exer&ise.

*. When yo#4re ready &ontra&t yo#r ado+inal +#s&les sothat yo#r #pper ody will rise and &o+e as &lose as possileto yo#r "nees.

!. When yo# a&hie)e yo#r 0#ll N>% range o0 +otionper0or+ a &ontrolled des&ent while +aintaining the strain onyo#r ado+inal +#s&les. Mon4t 0orget to reathe o#t0or&e0#lly d#ring the #pward phase o0 the &r#n&h. Breathe insteadily as yo# slowly des&end to yo#r starting position.

'. 0 yo# per0or+ed this exer&ise &orre&tly yo# sho#ldn4t 0eelany strain on yo#r ne&". 0 yo# still 0eel strain or pain a0terper0or+ing &r#n&hes it4s possile that yo# are


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Front Alan"s Kersion 1

1. @et into a p#sh #p position with yo#r hands slightly0arther away on oth sides.

2. traighten yo#r a&" and legs and +aintain this post#re0or the d#ration o0 the exer&ise.

3. pread yo#r 0eet so that there4s ro#ghly 1.! 0eet o0 spa&e

in etween. This will help staili/e yo#r ody.

*. To egin this exer&ise get into the 0ront plan" positiondes&ried ao)e. i+ply hold this position 0or 3H to 'Hse&onds e0ore relaxing. Nepeat the +o)e+ent se)eral +oreti+es while +aintaining ideal 0or+.

6o# &an also wor" o#t yo#r side ado+inal +#s&les yshi0ting yo#r weight to yo#r sides.

#pport yo#rsel0 on one side #sing either yo#r le0t or rightar+. Ala&e yo#r 0ree 0oot on top o0 the 0#l&r#+ i.e. the 0ootthat is in &onta&t with the gro#nd or a 0ew in&hes 0orwardso that yo# ha)e another s#pport point.

%aintain proper 0or+ while per0or+ing either a 0ront plan" orside plan".

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or)o"t 4 -: %ips and Cal.es

The most e7e#ti.e way to shred the hips and #al.es isto perform s8"ats0

5#ats +ay so#nd &o++onpla&e #t they4re one o0 the +ost&hallenging and gr#eling wor"o#ts "nown in the gy+. 4)eseen +any grown +en shy away 0ro+ s5#at &ontestse&a#se they "now this is a to#gh +o)e+ent.

1. tand on a spot with legs sho#lderIwidth apart. Ala&e yo#r

hands ehind yo#r head.

2. %aintain a straight aspe&t while per0or+ing this exer&ise.When yo#4re ready slowly lower yo#rsel0 as i0 yo# weresitting down on a &hair.

3. -s yo# lower yo#r ody 0eel the +#slar strain on yo#rhips and &al)es. Use yo#r &ore +#s&les to staili/e yo#r#pper ody so that yo# do not sway 0orward d#ring the

downward +o)e+ent. 6o#r a&" doesn4t ha)e to e&o+pletely )erti&al yo# 8#st ha)e to "eep it straight whiles5#atting.

*. When yo# end yo#r "nees to a&&o++odate the


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!. When yo# rea&h the +axi+al point on the downward

phase o0 the s5#at ta"e a deep reath and explode #pward. To re&ap: go down slowly as i0 yo# are sitting on a &hair andexert explosi)e 0or&e and speed d#ring the #pward phase.

'. Aer0or+ 2H to 3H s5#ats or +ore i0 yo# &an;

+edi#al ,is#laimer:

-lways &ons#lt with yo#r physi&ian e0ore eginning anyphysi&al 7tness progra+ or diet progra+.


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Chapter 9:hole Body+ayhem

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This is the nal and most #hallenging segment of the

#hallenge: hole Body +ayhem3

-s the title i+plies we4re going to ta"e e)erything thatyo#4)e experien&ed so 0ar and t#rn it sideways. We4re notgoing to 0os on 8#st one or two +#s&le gro#ps we4re goingto hit all +a8or +#s&le gro#ps to ens#re +axi+#+ &alori&#rn.

Ta"e note that +any &erti7ed trainers #se these exer&ises torea" weight loss platea#s and i+pro)e o)erall physi&al

&onditioningO Be&a#se they4re the to#ghest exer&ises on theplanet;

'f yo"2re done #ooling down from ower Body 'nsanity$it2s time to shift gears:

or)o"t 4 1: ;"mping ;a#)s

,#+ping 8a&"s are #ni)ersally "nown 0or their aility to

exha#st e)en the to#ghest l#+er8a&"s o0 7tness. This+o)e+ent is +addeningly si+ple and yet it &an 0atig#e awide array o0 +#s&le gro#ps a0ter a 0ew repetitions.

1. tand straight with hands at yo#r sides and with yo#r 0eetsho#lder width apart.

2. When yo#4re ready 8#+p #pward and as yo# do swingyo#r ar+s #pward so that yo#r th#+s al+ost to#&h. %a"es#re that yo# &reate a 7r+ wide ar& as yo# 8#+p #p to getthe +axi+#+ N>% range o0 +otion o0 yo#r ar+s.

3. %o)e yo#r legs apart when yo# 8#+p #pward. Theresho#ld e ade5#ate strain on the +#s&les on yo#r a&"sidegl#te#s +axi+#s and yo#r &al)es. Use yo#r &al)es to

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staili/e yo#r whole ody d#ring the explosi)e phase o0 thisexer&ise.

*. Net#rn to yo#r starting position and i++ediately pro&eedto 8#+p again while +aintaining proper 0or+. The +ost&hallenging aspe&t o0 the 8#+ping 8a&" is to "eep yo#r a&"and sho#lders straight d#ring the exer&ise.

The swinging o0 yo#r ar+s will also test yo#r +ettle as0atig#e will set in when yo# +axi+i/e yo#r ar+s4 range o0 +otion. Be strong and "eep 8#+ping;

!. For this &hallenging wor"o#t s#ggest yo# do at least !H

8#+ping 8a&"s. 0 yo# &an do !H and another !H a0ter a short&ool down period do it; (owe)er yo# ha)e to +aintainproper 0or+ to ens#re that all the target +#s&le gro#ps areexer&ised ade5#ately.

or)o"t 4 -: *d.an#ed B"rpees

Jothing de7nes +ayhe+ in the gy+ li"e #rpees. When 7rst tried #rpees +any years ago tho#ght so+eone had

p#n&hed a hole in +y sto+a&h +y +#s&les were "nottedso tightly a0ter 12 repetitions;

Aersonal experien&es aside #rpees are an ex&ellent way to#ild #nelie)ale exiility sta+ina and +#slarend#ran&e. This is one o0 the 0ew exer&ises o#t there thattr#ly &hallenge the #pper ody &ore +#s&les and lowerody all at on&e.

-nd the est thing ao#t it is that it doesn4t re5#ire anyspe&ial tools or e5#ip+ent. 6o# &an per0or+ this exer&ise in ahotel roo+ or any other pla&e where there4s s#&ient spa&e0or a p#sh#p.

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1. Begin this exer&ise y standing straight with yo#r hands atyo#r sides and yo#r legs sho#lderIwidth apart. This exer&isehas se)eral phases and ea&h phase targets spe&i7& +#s&le

gro#ps.

2. ,#+p #pward explosi)ely so that yo#r 0eet are airorne 0ora se&ond. -s yo# +o)e #pward raise yo#r ar+s )erti&allyas i0 rea&hing 0or a as"etall. >n&e yo#r 0eet hit thegro#nd get into a p#sh#p position as 5#i&"ly as possile.

3. >n&e yo# are in a p#sh#p position per0or+ one 0#llp#sh#p e0ore ending oth yo#r "nees toward yo#r &hestso that yo#r &al)es hips and &ore +#s&les &ontra&t all at the

sa+e ti+e.

*. When yo#r "nees rea&h their +axi+al point near the&hest #se yo#r ar+s and legs to s#pport yo#r ody as yo#explode #pward on&e again. Mon4t 0orget to raise yo#r ar+sas yo# ro&"et #pward 0ro+ the gro#nd.

!. Mrop to the gro#nd on&e again and repeat steps 3 and *.Nepeat this exer&ise at least 12 ti+es 0or the 7rst atte+pt.

Feel 0ree to seg+ent yo#r exer&ise so that yo# &an &at&hyo#r reath.

or)o"t 4 5: The %ip Extender

0 yo# want to exer&ise yo#r &ore +#s&les and &hest +#s&lesat the sa+e ti+e the (ip Extender wor"o#t is right 0or yo#.

1. To egin this exer&ise drop to the gro#nd in a p#sh#pposition. Ala&e yo#r ar+s slightly 0arther apart toa&&o++odate the alan&ing &o+ponent o0 this exer&ise.

2. taili/e yo#r ody with yo#r le0tPright 0oot and raise oneleg #pward with "nee ent. 6o#r ele)ated leg sho#ld e twoto three in&hes higher than the other leg.

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3. Aer0or+ as +any p#sh#ps as yo# &an while in thisposition.

This is


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s it geneti&s?

Jo.

t4s e&a#se +ost progra+s pa&" on too +#&h +#s&le in thewrong areas and negle&t the real 0at #rning pro&ess that

re)eals yo#r hardI0o#ght +#s&le that4s een hiding eneath

the s#r0a&e.

Whi&h is why o)er the past 0ew years tho#sands o0 s"inny

g#ys ha)e een shown a etter wayO t#rning their odies

into lean +#slar ea&hIready powerho#sesO with a

&o+pletely new philosophy that pop#lar +aga/ines and

wesites don4t see+ to e tal"ing ao#t.

To 7nd o#t +ore )isithttp:PPodyweightstrength&hallenge.&o+PgoPodyweight#rn

+edi#al ,is#laimer:

-lways &ons#lt with yo#r physi&ian e0ore eginning any

physi&al 7tness progra+ or diet progra+.


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Extreme Bodyweight Strength Challenge