Kick Ass Bodyweight Workout
First off, let me start by saying how much I love bodyweight training and that I incorporate at least one workout each week, into my regular training.
Bodyweight workouts give you “real World” functional strength that you can’t get clanging the weight around in a gym…Chin Ups trump Pull Downs any time!
Today I have a challenging bodyweight workout dedicated to the new movie Kick Ass 2, that you can add or substitute if you are using the 4 week bodyweight program.
Kick Ass Bodyweight Workout
Perform each exercise for 60 seconds of work followed by 15 seconds rest. Rest for 2 minutes and repeat for 3 full rounds.
Warm up before and stretch after your workout.
1. Double Burpees
2. Spiderman Push Up to Rear Kick – Right
3. Reverse Pull Ups
4. Spiderman Push Up to Rear kick – Left
5. Cossack Side Lunges
6. Reverse Lunge Jumps Right
7. Reverse Lunge Jumps – Left
8. Pike Push Ups
9. Abs Scissors
10. Hindu Jump Squats
BODYWEIGHT CHEST FINISHERHOW TO USE THIS WORKOUT
Do you want to add size to your chest, but don’t have any equipment? Today I am going to show you how you can add muscle to your chest and upper body WHILE strengthen the core with 4 moves
Today I have a 4 exercise Bodyweight Chest Workout that will help to pack size and muscle onto your chest that also target your shoulders, tris and the core region.
I created this finisher for those that commented or sent me messages about the last finisher that they have no access to dumbbells or a bench but still want to add size to their chest
Wanted to put together a bodyweight chest finisher that also worked the core, shoulders and tri’s . You hit the chest then I add the TRI-FECTA
These 4 movements that will help you build muscle in your chest, increase strength in your core region, upper body, tendons and joints.
One of the movements is a plyometric push up variation (my secret weapon) that will target your fast twitch muscle fibers. Guys your body has more fast twitch muscle fibers then slow so adding plyo movements in your workouts will add size and muscle to your chest much quicker and build explosive power.
Perform each exercise one after the other for 30 secs of work and no rest. Go through the circuit twice with no rest (that’s 8 rounds or 4 minutes straight)
So check out the workout and I will speak with you after it’s done
This is very challenging and may have to take quick breathers until you can work up to the 4 minutes straight but you are strengthening the upper body, your tendons, joints and of course the chest.
Hope you enjoyed this workout, I want to thank SST Oakville for letting me shoot there, leave your comments below and let me know what other finishers you want to see.
If this is your first time subscribe to this channel, LIKE the video, SHARE it with your friends
If you are interested in increasing the reps in your Bodyweight Bench Press – In other benching for more reps then check out this awesome program from my boy Mike and the MANdler (link is below) that will help you increase your bench press reps and MAX Press as well.
CLICK HERE FOR Bench For Reps – http://tinyurl.com/BenchingForReps
Anyways I’m the Funkster and now it your turn to GET IT DONE!
5 Ways to Use this Workout
1. After your MMA or Combat class – Great way to finish up your training session while building important muscle and strengthening the tendons and joints
2. At Home where you may not have any access to weights – you can use your bodyweight
3. After a Metabolic Workout to work your chest if it is lagging
4. If you still do traditional weight training, then use this to finish off your chest
5. To test Yourself and Strength