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Bodyweight Books

Bodyweight Books

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Published by David Brown

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Published by: David Brown on Jun 06, 2012
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07/28/2013

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Date

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Workout No.

Pushups
Beginner Standard Intermediate Standard Progression Standard

Calf Work
Warmup
Beginner Standard Intermediate Standard Progression Standard

Leg Lifts
Warmup
Beginner Standard Intermediate Standard Progression Standard

Warmup

1 set 10 1 set 10 1 set 10 1 set 8 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5

2 sets 25 2 sets 20 2 sets 15 2 sets 12 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10

3 sets 50 3 sets 40 3 sets 30 2 sets 25 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 1 set 100

Wall Pushups Incline Pushups Kneeling Pushups Half Pushups Full Pushups Close Pushups Uneven Pushups 1-Arm Wall Pushups 1-Arm Bookcase Pushups (42") 1-Arm Bar Pushups W (39") 1-Arm Bar Pushups H (35") Half 1-Arm Desk Pushups (29") 1-Arm Desk Pushups (29") 1/2 Lever Pushups 1/2 One Arm Pushups Lever Pushups One Arm Pushups

1 2 3 4 5 6 7 7.2 7.3 7.5 7.6 7.7 7.8 7.9 8 9 10

Work Set

2 x 20 4 x 40 2 x 30 4 x 30 2 x 30 4 x 30 2 x 15 4 x 30

4 x 100 4 x 90 4 x 80 4 x 70 4 x 60 4 x 50 4 x 45 4 x 50

Double Leg Bent - Floor Double Leg Straight - Floor Single Leg Bent Calf Raises Single Leg Straight - Floor Double Leg Bent - Step Double Leg Straight - Step Single Leg Bent - Step Single Leg Straight - Step

1 2 3 4 5 6 7 8

Work Set

Challenge

Challenge

1 set 10 1 set 10 1 set 10 1 set 8 1 set 5 1 set 5 30 sec. 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5

2 sets 25 2 sets 20 2 sets 15 2 sets 12 2 sets 10 2 sets 10 45 sec. 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10

3 sets 40 3 sets 35 3 sets 30 3 sets 25 2 sets 20 2 sets 15 60 sec. 2 sets 15 2 sets 15 2 sets 15 2 sets 15 2 sets 15 2 sets 30

Knee Tucks Flat Knee Raises Flat Bent Leg Raises Flat Frog Raises Flat Straight Leg Raises Hanging Knee Raises Standing 1-Leg Lift Holds Flat Straight Overhead LR Flat Straight Hip Raises Hanging Bent Leg Raises Hanging Frog Raises Partial Straight Leg Raises Straight Leg Raises

1 2 3 4 5 6 6.5 6.7 6.9 7 8 9 10

Work Set

Challenge

Holds L-Sit Bridge Twist

Date:

Workout No.

Pullups
Beginner Standard Intermediate Standard Progression Standard

Neck Work
Warmup
Beginner Standard Intermediate Standard Progression Standard

Squats
Warmup
Beginner Standard Intermediate Standard Progression Standard

Warmup

1 set 10 1 set 10 1 set 10 1 set 10 1 set 8 1 set 5 1 set 5 1 set 8 1 set 5 1 set 4 1 set 4 1 set 4 1 set 3 1 set 1

2 sets 20 2 sets 20 2 sets 20 2 sets 15 2 sets 11 2 sets 8 2 sets 8 2 sets 10 2 sets 7 2 sets 6 2 sets 6 2 sets 6 2 sets 5 2 sets 3

3 sets 40 3 sets 30 3 sets 30 3 sets 20 2 sets 15 2 sets 10 2 sets 10 3 sets 15 2 sets 9 2 sets 8 2 sets 10 2 sets 8 2 sets 7 4 sets 6

Door Pulls 45° Ring Pulls Horizontal Pulls Jackknife Pulls Half Pullups Full Pullups Close Pullups 45° One-Arm Ring Pulls Uneven Pullups Archer Pullups (Distance/Depth) 30° One-Arm Ring Pulls 1/2 One Arm Pullups Assisted One Arm Pullups One Arm Pullups

1 1.5 2 3 4 5 6 6.5 7 7.5 7.7 8 9 10

1 x 20 1 x 20 1 x 20 1 x 20 1 x 20
Work Set

Prelim Wrestlers Bridge Full Wrestlers Bridge Prelim Front Bridge Full Front Bridge Side Variations ( L , R )

A B C D E
Work Set

Challenge

Challenge

1 set 10 1 set 10 1 set 10 1 set 8 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5

2 sets 25 2 sets 20 2 sets 15 2 sets 35 2 sets 10 2 sets 10 2 sets 10 2 sets 8 2 sets 10 2 sets 10 2 sets 10 2 sets 10

3 sets 50 3 sets 40 3 sets 30 2 sets 50 2 sets 30 2 sets 20 2 sets 20 2 sets 10 2 sets 20 2 sets 20 2 sets 20 2 sets 50

Shoulderstand Squats Jacknife Squats Supported Squats Half Squats Full Squats Close Squats 2 Chair / Bulgarian Squats Squated Pistols Uneven Squats 1/2 One-Leg Squats Assisted One Leg Squats One-Leg Squats

1 2 3 4 5 6 6.5 6.7 7 8 9 10

Work Set

Challenge

Squatted Leg Extensions

Date:

Workout No.

Handstands
Beginner Standard Intermediate Standard Progression Standard

Grip Work
Warmup
Beginner Standard Progression Standard

Bridges
Warmup
Beginner Standard Intermediate Standard Progression Standard

Warmup

30 sec. 10 sec. 30 sec. 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 4 1 set 3 1 set 1

60 sec. 30 sec. 60 sec. 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 9 2 sets 8 2 sets 6 2 sets 4 2 sets 2

120 sec. 60 sec. 120 sec. 2 sets 20 2 sets 20 2 sets 15 2 sets 15 2 sets 12 2 sets 10 2 sets 8 2 sets 6 1 set 5

Wall Headstands Crow Stands Wall Handstands V-Pushups Half Handstand Pushups 3/4 Handstand Pushups Handstand Pushups Close Handstand Pushups Uneven Handstand Pushups 1/2 One-Arm HS Pushups Lever Handstand Pushups One-Arm HS Pushups

1 2 3 3.5 4 4.5 5 6 7 8 9 10

Work Set

1 x 10 s. 1 x 10 s. 1 x 10 s. 1 x 10 s. 1 x 10 s. 1 x 10 s. 1 x 10 s. 1 x 10 s.

4 x 30 s. 4 x 60 s. 3 x 60 s. 3 x 60 s. 3 x 60 s. 3 x 60 s. 2 x 60 s. 5 min.

Horizontal Hang Bar Hang Uneven Hang One Arm Bar Hang Towel Hang Twin Towel Hang Uneven Towel Hang One Arm Towel Hang

1 2 3 4 5 6 7 8

Work Set

Challenge

Finger Tip Pushups

Challenge

1 set 10 1 set 10 1 set 8 1 set 8 1 set 8 1 set 6 1 set 6 1 set 3 1 set 1 1 set 3 1 set 2 1 set 1 1 set 1

2 sets 25 3 sets 50 2 sets 20 3 sets 40 2 sets 15 3 sets 30 2 sets 15 2 sets 25 2 sets 15 2 sets 20 1sets 8 1 sets 10 2 sets 10 2 sets 15 2 sets 6 2 sets 10 2 sets 3 2 sets 10 2 sets 6 2 sets 10 2 sets 4 2 sets 8 2 sets 3 2 sets 6 2 sets 3 2 sets 10-30

Short Bridges Straight Bridges Angled Bridges Head Bridges Half Bridges Wall Holds Full Bridges Half-Walkdown Bridges One Leg, One Arm Lifts Walkdown Bridges Walkup Bridges Closing Bridges Stand-to-Stand Bridges

1 2 3 4 5 5.5 6 6.5 6.7 7 8 9 10

Work Set

Challenge

7 8 9 10 1 x 20 1 x 20 1 x 20 1 x 20 1 x 20 Work Set Prelim Wrestlers Bridge Full Wrestlers Bridge Prelim Front Bridge Full Front Bridge Side Variations ( L .Step 1 2 3 4 5 6 7 8 Work Set Challenge Challenge 1 set 10 1 set 10 1 set 10 1 set 8 1 set 5 1 set 5 30 sec.7 6.Floor Double Leg Bent . Pullups Beginner Standard Intermediate Standard Progression Standard Neck Work Warmup Beginner Standard Intermediate Standard Progression Standard Squats Warmup Beginner Standard Intermediate Standard Progression Standard Warmup 1 set 10 1 set 10 1 set 10 1 set 10 1 set 8 1 set 5 1 set 5 1 set 8 1 set 5 1 set 4 1 set 4 1 set 4 1 set 3 1 set 1 2 sets 20 2 sets 20 2 sets 20 2 sets 15 2 sets 11 2 sets 8 2 sets 8 2 sets 10 2 sets 7 2 sets 6 2 sets 6 2 sets 6 2 sets 5 2 sets 3 3 sets 40 3 sets 30 3 sets 30 3 sets 20 2 sets 15 2 sets 10 2 sets 10 3 sets 15 2 sets 9 2 sets 8 2 sets 10 2 sets 8 2 sets 7 4 sets 6 Door Pulls 45° Ring Pulls Horizontal Pulls Jackknife Pulls Half Pullups Full Pullups Close Pullups 45° One-Arm Ring Pulls Uneven Pullups Archer Pullups (Distance/Depth) 30° One-Arm Ring Pulls 1/2 One Arm Pullups Assisted One Arm Pullups One Arm Pullups 1 1. 1 x 10 s. 1 x 10 s. R ) A B C D E Work Set Challenge Challenge 1 set 10 1 set 10 1 set 10 1 set 8 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 2 sets 25 2 sets 20 2 sets 15 2 sets 35 2 sets 10 2 sets 10 2 sets 10 2 sets 8 2 sets 10 2 sets 10 2 sets 10 2 sets 10 3 sets 50 3 sets 40 3 sets 30 2 sets 50 2 sets 30 2 sets 20 2 sets 20 2 sets 10 2 sets 20 2 sets 20 2 sets 20 2 sets 50 Shoulderstand Squats Jacknife Squats Supported Squats Half Squats Full Squats Close Squats 2 Chair / Bulgarian Squats Squated Pistols Uneven Squats 1/2 One-Leg Squats Assisted One Leg Squats One-Leg Squats 1 2 3 4 5 6 6. One Arm Lifts Walkdown Bridges Walkup Bridges Closing Bridges Stand-to-Stand Bridges 1 2 3 4 5 5.5 4 4. 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 9 2 sets 8 2 sets 6 2 sets 4 2 sets 2 120 sec. 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 3 sets 40 3 sets 35 3 sets 30 3 sets 25 2 sets 20 2 sets 15 60 sec.5 6. 60 sec. 10 sec. 3 x 60 s.5 6 6. 3 x 60 s.5 5 6 7 8 9 10 Work Set 1 x 10 s.9 7 8 9 10 Work Set Challenge Holds L-Sit Bridge Twist Date: Workout No. 3 x 60 s.7 7 8 9 10 Work Set Challenge .5 6.5 2 3 4 5 6 6.3 7.Floor Double Leg Straight . 120 sec. 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 4 1 set 3 1 set 1 60 sec. 4 x 30 s.5 6. 1 x 10 s.Step Single Leg Bent .6 7. 1 x 10 s.Step Single Leg Straight . 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 2 sets 25 2 sets 20 2 sets 15 2 sets 12 2 sets 10 2 sets 10 45 sec. Pushups Beginner Standard Intermediate Standard Progression Standard Calf Work Warmup Beginner Standard Intermediate Standard Progression Standard Leg Lifts Warmup Beginner Standard Intermediate Standard Progression Standard Warmup 1 set 10 1 set 10 1 set 10 1 set 8 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 2 sets 25 2 sets 20 2 sets 15 2 sets 12 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 3 sets 50 3 sets 40 3 sets 30 2 sets 25 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 1 set 100 Wall Pushups Incline Pushups Kneeling Pushups Half Pushups Full Pushups Close Pushups Uneven Pushups 1-Arm Wall Pushups 1-Arm Bookcase Pushups (42") 1-Arm Bar Pushups W (39") 1-Arm Bar Pushups H (35") Half 1-Arm Desk Pushups (29") 1-Arm Desk Pushups (29") 1/2 Lever Pushups 1/2 One Arm Pushups Lever Pushups One Arm Pushups 1 2 3 4 5 6 7 7.5 7 7.5 7. 2 x 60 s. 2 sets 20 2 sets 20 2 sets 15 2 sets 15 2 sets 12 2 sets 10 2 sets 8 2 sets 6 1 set 5 Wall Headstands Crow Stands Wall Handstands V-Pushups Half Handstand Pushups 3/4 Handstand Pushups Handstand Pushups Close Handstand Pushups Uneven Handstand Pushups 1/2 One-Arm HS Pushups Lever Handstand Pushups One-Arm HS Pushups 1 2 3 3.8 7. 1 x 10 s.9 8 9 10 Work Set 2 x 20 4 x 40 2 x 30 4 x 30 2 x 30 4 x 30 2 x 15 4 x 30 4 x 100 4 x 90 4 x 80 4 x 70 4 x 60 4 x 50 4 x 45 4 x 50 Double Leg Bent . 30 sec.2 7. Handstands Beginner Standard Intermediate Standard Progression Standard Grip Work Warmup Beginner Standard Progression Standard Bridges Warmup Beginner Standard Intermediate Standard Progression Standard Warmup 30 sec.5 7.Floor Single Leg Bent Calf Raises Single Leg Straight .7 7 8 9 10 Work Set Challenge Squatted Leg Extensions Date: Workout No.Step Double Leg Straight . Horizontal Hang Bar Hang Uneven Hang One Arm Bar Hang Towel Hang Twin Towel Hang Uneven Towel Hang One Arm Towel Hang 1 2 3 4 5 6 7 8 Work Set Challenge Finger Tip Pushups Challenge 1 set 10 1 set 10 1 set 8 1 set 8 1 set 8 1 set 6 1 set 6 1 set 3 1 set 1 1 set 3 1 set 2 1 set 1 1 set 1 2 sets 25 3 sets 50 2 sets 20 3 sets 40 2 sets 15 3 sets 30 2 sets 15 2 sets 25 2 sets 15 2 sets 20 1sets 8 1 sets 10 2 sets 10 2 sets 15 2 sets 6 2 sets 10 2 sets 3 2 sets 10 2 sets 6 2 sets 10 2 sets 4 2 sets 8 2 sets 3 2 sets 6 2 sets 3 2 sets 10-30 Short Bridges Straight Bridges Angled Bridges Head Bridges Half Bridges Wall Holds Full Bridges Half-Walkdown Bridges One Leg. 60 sec. 2 sets 15 2 sets 15 2 sets 15 2 sets 15 2 sets 15 2 sets 30 Knee Tucks Flat Knee Raises Flat Bent Leg Raises Flat Frog Raises Flat Straight Leg Raises Hanging Knee Raises Standing 1-Leg Lift Holds Flat Straight Overhead LR Flat Straight Hip Raises Hanging Bent Leg Raises Hanging Frog Raises Partial Straight Leg Raises Straight Leg Raises 1 2 3 4 5 6 6.Date: Workout No. 30 sec.7 7. 4 x 60 s. 3 x 60 s. 5 min. 1 x 10 s. 1 x 10 s.

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