Full Bodyweight workout
If this little dude can get in shape without a gym, what’s your excuse?
Most gyms these days are loaded with chumps, meatheads, pushy salesmen, and people who suck at working out. (If you DO go to a gym, ). Luckily, you can burn fat, build muscle, and get a great workout using just your body weight. Most of you saw the Beginner Bodyweight Workout I posted last week. If you didn’t, I’d recommend starting there before moving onto this routine, because this is uber-advanced and designed for nerds looking for a brutally difficult challenge.
Are you ready for this?
NF Advanced Body Weight Workout
Warning: this workout that will have you sweating like a pig and leave you sore all over the next day. If you’re just moving beyond the beginner body weight workout for the first time, this workout might seem ridiculously difficult. That’s because it IS ridiculously difficult – the first time I did this routine, taught to me by fitness guru and mentor Mike Rickett, I wanted to throw up afterwards and couldn’t walk straight for two days. You’ve been warned!
Obviously, if this routine is too tough, there are quite a few variations you can make to lessen the difficulty and then build your way up to the real deal. Remember, it’s important to push yourself outside of your comfort zone, but safely. Don’t try to do too much or you’ll just end up hurting yourself.
NOTE: I do use a pull up bar in this routine. If you don’t have one at your home, you can head to a park and use their pull up bar, or substitute inverted body weight rows until you are strong enough to do pull ups and chin ups. I include a video of how to do these inverted rows in your home at the end of this post.
Before you start, WARM UP – Never ever ever ever forget to warm up. If you’re strapped for time, cut short your workout, not your warm up. You can run in place, jump rope, do a few push ups, pedal on a stationary bike, jog up and down your stairs, etc.
Here’s the NF Advanced Body Weight Workout:
Nerd Fitness TV – Advanced Body Weight Workout
If you want to write down everything, here it is:
- 10 one legged squats – each side [warning super-difficult, only attempt if you in good enough shape]
- 20 body weight squats
- 20 walking lunges (10 each leg)
- 20 jump step-ups (10 each leg)
- 10 pull ups [or inverted body weight rows using your kitchen table]
- 10 dips – bar stools
- 10 chin ups [or inverted body weight rows with underhand grip]
- 10 push ups
- 30 second plank