Bodyweight exercise & Diet Plan #2 - "Bodyweight exercises to get lean"

 

 
#2 The bodyweight workout
 

This is a workout you

can start performing straight away.

 
Workout Set A Set-up: Perform A1 for as many reps as possible
during the prescribed work duration, then rest for the
prescribed rest period, recording your reps.
 
After this, perform A2 for as many reps as possible
during the prescribed work duration, then rest for
the prescribed rest period, recording your reps.
Continue this pattern for all exercises. Rest 90s
and repeat. For your SECOND circuit, REPEAT
the exercises, trying to EXCEED your
number of reps from the previous set.

After your second circuit, rest 120s and proceed to circuit B.Exercise/Duration/Rest A1) Push-up or Knee Push-up/30 seconds /10 seconds

A2) Alternating Lateral Lunges /45 seconds /20 seconds

A3) Superman Contraction /30 seconds /30 seconds

A4) Hand Walkouts from Knees or Toes /60 seconds Rest /90 seconds and repeat
circuit

After your last circuit, rest 120 seconds and proceed to…

Workout Set B

Set-up: Perform B1 for as many reps as possible

during the prescribed work duration, then rest for the
prescribed rest period, recording your reps.
 
After this, perform B2 for as many reps as possible during
the prescribed work duration, then rest for the prescribed
rest period, recording your reps. Continue this pattern
for all exercises. Rest 90s and repeat. For your SECOND
circuit, REPEAT the exercises, trying to EXCEED your
number of reps from the previous set.

Exercise/ Duration/ Rest
B1) Bulgarian Split Squat /45 seconds /30 seconds
B2) Lying Garhammer Raise /40 seconds /25 seconds
B3) Lying Hip Raise (1 leg at a time) /20 seconds per
leg /5 seconds between leg, 15 seconds after set
B4) Mountain Climbers /40 seconds /45 seconds
B5) Dips (bend leg to decrease difficulty) /30 seconds Rest /90 seconds and repeat
circuit
Here’s where we take bodyweight exercises even further

>> More on Bodyweight exercises <<

Update
Below is the more recent info that we’ve creating in regards to effective dieting and of course effective exercises for fat loss and getting/staying lean

>> Newer Fit Bug Stuff <<

 
Now, there are a vast number of bodyweight exercises that you can perform.
But if there is ONE bodyweight exercise that you owe yourself to get good at, it would be the pull up exercise.
And below, you’ll see me explain how I have personally increased my pull up numbers and learn how you can do the same too.

Here’s our FREE Pull up program video series

>> The FREE program <<

Shaun and team Fit Bug

www.stayfitbuzz.com

P.S

Look out for the next video in 5-7 days (I’ll send out an email).

Bodyweight exercise & Diet Plan #3 – “The K.I.S.S approach

 

 

 

 

 

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