Bodyweight Workouts for Men

226 Pages·2015·42.09 MB·English

by  Sean Bartram

BODY
WEIGHT
W O R K O U T S
F O R M E N
SEAN BARTRAM
Publisher: Mike Sanders
Associate Publisher: Billy Fields
Acquisitions Editor: Nathalie Mornu
Copy Editor: John Etchison
Cover Designer: Harriet Yeomans
Book Designer: XAB Design
Photographer: Matt Bowen
Editorial Assistants/Compositors: Ayanna Lacey, Brian Massey
Proofreader: Laura Caddell
Indexer: Celia McCoy
First American Edition, 2015
Published in the United States by DK Publishing
6081 E. 82nd Street, Indianapolis, Indiana 46250
Copyright © 2015 Dorling Kindersley Limited
A Penguin Random House Company
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01–286828–December2015
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Published in the United States by Dorling Kindersley Limited.
ISBN: 978-1-46544-145-4
Library of Congress Catalog Card Number: 2015942376
Note: This publication contains the opinions and ideas of its author(s).
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A WORLD OF IDEAS:
SEE ALL THERE IS TO KNOW
CONTENTS
Introduction ..................................... 006
Bodyweight Basics 008
What Is Bodyweight Resistance Training? ...............010
Advantages of Bodyweight Resistance Training ...........012
Must-Haves and Useful Extras / How to Use This Book .....014
Anatomical Chart ..................................016
The Big Six .......................................018
Squats ........................................... 018
Lunges / Push-Ups ................................. 020
Burpees / Inverted Rows ............................. 022
Pull-Ups .......................................... 024
Modifications .....................................026
Body Angle / Stability / Range of Motion ................. 026
Points of Contact / Speed ............................ 028
Functional Warm-Ups .............................. 030
Inline Lunge ....................................... 031
Resting Squat / Trunk Stability Push-Up ................. 032
Inner Thigh Mobility / Thoracic Rotation .................. 034
Recovery / Foam Rolling Technique ................... 036
Nutrition / Hydration ............................... 038
Level 1 040
Dead Hang/ Mountain Climber ........................042
Reverse Plank Bridge .............................. 044
Alternating Lateral Lunge ........................... 046
Standard Push-Up ................................ 048
Chin-Up ........................................ 050
Close-Grip Inverted Row / Pike .......................052
Inverted Bodyweight Row .......................... 054
Pull-Up ......................................... 056
Down Dog Push-Up ............................... 058
Burpee ......................................... 060
Military Push-Up .................................. 062
Elbow Bridge .................................... 064
Pelvic Peel ...................................... 066
Forward Hinge ................................... 068
Backward Burpee .................................070
X-Jack / Dip ......................................072
Hanging Scapula Retraction / Back Lunge ...............074
Push-Up Jack ....................................076
Bridge Kick ......................................078
Wall Sit / Squat ................................... 080
Ares Workout / Perseus Workout ..................... 082
Round the World ................................. 084
Thor Workout / Super Circuit The 300 ................. 086
Super Circuit Five ................................. 088
10 to 1 / Push vs Pull .............................. 090
Dynamic Duos / Hi-Lo ............................. 092
Burn ........................................... 094
Leg Day ........................................ 096
Level 1 Program .................................. 098
Level 2 100
Deep Squat / Spiderman Push-Up .....................102
Front Lunge ......................................104
Alternating Cross-Over Lunge ........................106
Archer Pull-Up ....................................108
Hanging Leg Raise / Frog Hold .......................110
Forearm Push-Up / Hollow Body Hold ..................112
T-Stand .........................................114
Hanging Reverse Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .116
Shrimp Squat .....................................118
Back Bridge ......................................120
Pigeon Peel / Butterfly Peel ..........................122
Bulgarian Split Squat ...............................124
1-2 Push .........................................126
Dragon Walk .....................................128
Skater Jump / Archer Push-Up .......................130
Backward Push-Up ................................132
Single-Leg Burpee .................................134
Plyometric Push-Up ................................136
Stop-and-Go Push-Up ..............................138
Pike Push-Up to Push-Up ...........................140
Crazy 8s .........................................142
Hercules Workout / Hannibal Workout ..................144
Push-Pull Pairs ....................................146
Yue Fei Workout / Super Circuit Fantastic Four ...........148
Legendary Legs / All-In .............................150
Fire .............................................152
Tri-Phase / Super Circuit Per-4-Mance ..................154
Tri-Set ..........................................156
Level 2 Program ...................................158
Level 3 160
Handstand Walk ...................................162
Hollow Body Rocker / Squat Jump ....................164
Pistol Squat / Planche ..............................166
One-Arm Chin-Up / One-Arm Inverted Row ..............168
Front Lever .......................................170
Single-Leg Reverse Bridge ...........................172
Neo Row ........................................174
Pancake Push-Up / Flutter Up ........................176
Burpee to Pull-Up ..................................178
Plyometric Inverted Row .............................180
Pedal ...........................................182
L-Sit Chin-Up .....................................184
Single-Leg Pelvic Peel ..............................186
Knee Tuck Extension ...............................188
T-Stand Jump ....................................190
Burpee to Chin-Up .................................192
Tuck Jump Burpee .................................194
Dragon Flag / One-Arm Push-Up ......................196
Skin the Cat ......................................198
Squat to L-Sit .................................... 200
Leg Hell .........................................202
Alexander Workout / Spartacus Workout ............... 204
Push/Pull Power / Vlad Workout ...................... 206
Foundation / Forged ............................... 208
Inferno ..........................................210
Evolution ........................................212
Super Circuit The Bodyweight 500 .....................214
Super Circuit Beast Mode ...........................215
Redline ..........................................216
Level 3 Program ...................................218
Index ...........................................220
About the Author / Acknowledgments ..................224

INTRODUCTION

Use the body you’ve got to get the body you want!
Intimidated by the gym? Short on time or money? Travel frequently? Or just sick of that
guy constantly doing bicep curls on the gym’s squat rack? … Keep reading!
Calisthenics, or bodyweight training, is arguably the world’s oldest form of strength
training, and now the hottest! Banish the barbells, build lean muscle, decrease body
fat, increase performance, and do it all anytime, anywhere.
As a master instructor, I help people from all walks of life get fit and improve their overall
health. My clients include superhuman pro football players, elite field sport athletes,
and professional race car drivers. They also include men just like you—busy guys who
value every second, and to whom efficiency and economy is just as important as body
fat percentage. No matter the goal, I’ve successfully used the exercises in this book to
help my clients reach peak physical fitness!
This book will take you on an incredible journey to a fitter, stronger body using little
more than your own bodyweight. Featuring 75 exercises—each with modifications to
meet any ability level—36 unique workouts, and a dynamic 90-day plan, Bodyweight
Workouts for Men will challenge your perception of strength training and evolve your
approach to fitness. I can’t promise you it will be easy, but I can promise it will be
worth it!
Join the bodyweight revolution!