Advanced Bodyweight Training – Extremely challenging for those looking to switch up their training

Do you get bored going to the gym, spending long hours, doing the same workouts day after day? Are you happy with your body for the most part, but have you hit a plateau? If so, then it’s time to challenge yourself with an intense bodyweight workout that is sure to amaze your body and produce results in turn.

When you get into an exercise routine and yes, we’ve all been there, your body stops responding. In essence, your body becomes efficient by doing the same workout, and like anything else, if you don’t push yourself or change it, your body adjusts. Every time we repeat a particular workout, our body adapts to the demand, becomes more efficient, and in turn, you stop seeing the results you saw when you started training. It is very important to change things.

So, I’m offering you a challenging (not for beginners) workout that’s perfect for changing up your routine. I love doing this type of exercise on my cardio days. I can do, for example, hill sprints in the morning and then do a routine like this in the afternoon (usually on weekends when I have time). I feel great and it has definitely made me stronger and fitter, plus it makes my workouts more interesting and extremely challenging.

Get it out of your head that the only way to look good is by pushing heavy weights for hours at the gym. While I love lifting weights, I also know how important it is to mix up the routine to keep your body guessing. Bodyweight exercises are one of the best ways to burn fat while making you stronger, leaner, and more energetic.

BODYWEIGHT TRAINING

The training I have provided is sure to challenge even the fittest. Do each exercise below, back to back, without resting. When you finish the circuit, rest for about 1 minute (depending on your fitness level) and repeat 2-3 more times. The entire training should take about half an hour.

If you feel that some of the exercises aren’t challenging enough without weight, feel free to use dumbbells. Of course, do not get heavy, because this routine demands a lot from you and allows little rest.

1) Bulgarian split squats: 20 each leg

2) Raise/Knee Raise: 8

3) Single leg squats: 10 on each leg

4) Elevated pushup: 10 each side

5) Inverted rows (underhand grip): 10-15

6) Front lunges (alternating): 10 each leg

7) Decline close grip push-ups: 15 reps

8) 1-Leg Stability Ball Leg Curl: 15 each leg

9) Dumbbell swings: 45 sec.

10) Burpees/Pull-ups: 10

EXERCISE DESCRIPTIONS:

1. Bulgarian split squat: Stand with your feet shoulder-width apart with your back to a bench. Support the instep of one foot on the bench (laces). Step forward with the other foot, taking a larger step than normal.

Contract your glutes and abs and keep your chest up. Lower your body until your front thigh is parallel to the floor. Push up to the remaining starting position in the split squat. Do all reps for one leg, then switch.

two. Pull-ups/Knee Raises: Grab bar with pronated grip (palms facing out). Pull your body up until your chest reaches the level of the bar. As you stand up, bring your knees toward your chest. Lower yourself slowly without rocking or using momentum and repeat. (This not only works your lats and biceps, but also your abs).

3. 1 leg squats: Stand on a bench with both feet. Hold on to a wall if you need to balance, but don’t use it as an aid. Let one foot dangle over the back of the bench and start the movement by pushing your hips back as if you were sitting on a chair. Go down as far as you can (until your thigh is parallel to the floor) Push your glutes out, brace your abs, and keep your chest up. Use your glutes, hamstrings, and quads to return to the starting position. Complete all reps with one leg, then repeat with the other.

Four. Elevated Pushups: Get into push-up position Place one hand on the ground and the other raised 4-6 off the ground (on a step, medicine ball, etc.) Hands slightly wider than shoulder width. Slowly lower yourself until you are 2 inches from the floor. Push through your chest, shoulders, and triceps to return to the starting position. Do all the reps on one side, then switch so the other arm is elevated.

5. Supine grip inverted row): Set a barbell at hip height on a Smith machine or squat rack. Lie under the bar and grab it with a supine grip (palms facing you) shoulder-width apart. Raise your chest toward the bar with your upper biceps and lats. Keep your body in a straight line from your shoulders to your heels. (easier version: put the soles of your feet on the ground)

6. Front lunges (alternating): Stand with your feet shoulder-width apart. (Hold weights in hands if necessary.) Step forward with your right leg, taking a slightly larger step than normal. Keep your left toe on the ground for balance with your knee bent. Lower your body until your right thigh is parallel to the ground. Keep your body tall and your lower back flat. Push off with your right leg to return to the starting position.

7. Decline Close Grip Pushups: Put your feet on a bench or step, hands on the ground. Keep your abs tight and your body in a straight line from your toes (knees) to your shoulders. Place your hands on the floor, shoulder-width apart, and keep your elbows at your sides. Lower yourself slowly keeping your elbows tucked in the entire time. Push through your chest, shoulders, and triceps to return to the starting position.

8. Single Leg Stability Ball Hamstring Curl: Lie on your back and place your feet on a stability ball. Brace your abs and glutes and lift your hips by contracting your glutes. Keep just one foot on the ball and lift the other foot in the air. Keep your abs tight and engage your hamstrings, rolling the ball toward your hips with one leg while keeping your hips together. Slowly return to the starting position with your hips together the entire time.

9. Dumbbell swings: Hold a dumbbell with both hands. Start with your legs slightly bent, holding the dumbbell between your legs. Keeping your arms straight, swing the dumbbell up to shoulder height. Return to the starting position and repeat.

10 Burpees/Pull-ups: Stand with your feet hip-width apart. Lean down into a squat Kick your legs together in a plank position, jump your knees to your elbows in a squat. Stand up and jump into the air and grab the pull-up bar above your head. Palms facing forward and chin up. Let go and repeat. (This is an extremely challenging exercise. If you can’t do pull-ups, just do burpees and work your way up to this exercise.