21-day Bodyweight Shred – week 2 / workout B

Back in my pro football days, body weight only work was a big part of my routine. 

However, it was mostly stuff like push ups, sit ups, and high rep calisthenics. 

When it came time to build “real” strength, I trained with barbells and dumbbells. I truly did not know any different – and thought that this was the only effective way to gain strength. 

I trained this way for a good ten years – from my mid teens to mid twenties.

Then I discovered the power of REAL body weight strength training!

I learned how to get stronger AND gain lean muscle AND save my joints, all at the same time.

I’ve used these bodyweight training methods intensively myself and with clients for the last 10+ years.

…and I’ve put them together into a NEW training system!

If you train at home, in your garage, etc. and have limited access to equipment – but still want to gain strength and/or muscle…

If you are beat down from years of hard training and heavy lifting and are looking for an alternative training method…

If you love training with kettlebells, barbells and dumbbells – but just want a break from your normal routine…

Stay tuned, my new bodyweight-based training system will be available later this week.

In the meantime, here is a sample for you to try:

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21-day Bodyweight Shred – week 2 / workout B

1 – Set your timer for eight minutes. Do as many rounds as you can of:

– 5 burpees
– 5 pull ups
– :20 handstand holds on the wall

2 – Set your timer for eight minutes again. Start with four reps of each exercise. Without rest, do six reps of each exercise. rest, do eight reps of each exercise. Get as high as you can “climbing the ladder”:

– walking prisoner lunges (each side)
– close grip push ups 

3 – sprints – five times:

— run approx 200 yards
— start a new set every 90 seconds
— your rest is the time it takes between when you finish and the next set starts (ex – you run 200 yds in 45 secs; you get 45 secs rest … run it in 60, you get 30 seconds rest; etc)

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If you want to add slabs of lean muscle and improve your functional, usable strength… all while taking it easy on your body and joints… you’ll want to grab my new bodyweight training system. It will be available later this week!

– Forest Vance
Master of Science, Human Movement
Over 40 Training Specialist
KettlebellBasics.net

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