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Bodyweight Strength Workout

This is an excerpt from Bodyweight Blueprint, The by Brad Kolowich & Jr..

Prep and Recover: Your Essential Warm-Up and Cool-Down

It is crucial to prepare your body properly with a solid warm-up and cool-down routine. These routines are designed to get your blood flowing, increase flexibility, and reduce the risk of injury, helping you get the most out of each session. Consistency is vital, so this warm-up and cool-down routine will be the same every week. Whether you’re a beginner or advanced, warming up before and cooling down after your workouts will enhance your performance and aid recovery.

Warm-Up
Begin with a 5- to 10-minute walk or jog, then perform 12 reps of the following dynamic warm-up exercises:

1. Forward arm circle p. 75
2. Backward arm circle p. 75
3. Cross-body arm swing p. 71
4. Trunk rotation  p. 171
5. Leg swing (each side)  p. 128
   

Cool-Down
Begin with a 5- to 10-minute walk, then perform the following static stretches, holding each for 15 to 60 seconds:

1. Standing chest stretch p. 82
2. Overhead triceps stretch (each side) p. 79
3. Shoulder stretch (each side) p. 80
4. Quadriceps stretch (each side) p. 132
5. Standing single-side crossover hamstrings stretch (each side) p. 135
6. Calf stretch (each side) p. 124
   

Month 1/Week 1
Intensification Methods

• Circuits: Once an exercise is completed, rest for at least 15 seconds but up to 60 seconds before progressing to the next exercise in the routine. Perform the number of reps indicated, or if no reps are noted, perform reps until muscle failure. The rest period between exercises is based on the current fitness level.
• Tempo: For each resistance exercise that allows, perform 2 seconds on the concentric (positive) portion of the movement (exertion against gravity) and 3 seconds on the eccentric (negative) portion of the movement (resisting against gravity).
  

Suggested Protocol

• Beginner: One circuit round
• Intermediate: Two circuit rounds
• Advanced: Three or more circuit rounds
  

STRENGTH DAY 1

1. Decline push-up (or bent-knee decline push-up to decrease intensity) p. 48
2. Close grip pull-up (decrease intensity with band assistance) p. 47
3. Front plank to downward dog p. 161
4. Squat jump (or bodyweight squat to decrease intensity) p. 121 (or 90)
5. Toe-in standing calf raise p. 101
6. Bicycle crunch p . 157
   

STRENGTH DAY 2

1. Standard push-up (or bent-knee push-up to decrease intensity) 
p. 66 (or 46)
2. Bar inverted row (knees flexed to 90 degrees to decrease intensity) p. 44
3. Self-resisted single-arm lateral raise (12-15 reps) p. 61
4. Alternating jump lunge (or alternating reverse lunge to decrease intensity) p. 106 (or 89)
5. Toe-out standing calf raise p. 102
6. Front plank p. 160
   

STRENGTH DAY 3

1. Incline push-up (or bent-knee incline push-up to decrease intensity) p. 52 (or 45)
2. Superman p. 146
3. Prone rear delt raise (12-15 reps) p. 54
4. Alternating explosive step-up p. 105
5. Standing single-leg calf raise p. 100
6. Double crunch p. 159
   

Month 1/Week 2
Intensification Methods

• Supersets: When the first exercise within the superset is completed, rest for a maximum of 20 seconds before progressing to the second exercise. Once both exercises have been completed, rest for 30 to 60 seconds before moving on to the next superset. Perform the number of reps indicated, or if no reps are noted, perform reps until muscle failure. Rest periods between exercises and supersets are based on the current fitness level.
• Tempo: For each resistance exercise that allows, perform 2 seconds on the concentric (positive) portion of the movement (exertion against gravity) and 3 seconds on the eccentric (negative) portion of the movement (resisting against gravity).
  

Suggested Protocol

• Beginner: One superset round
• Intermediate: Two superset rounds
• Advanced: Three or more superset rounds
  

STRENGTH DAY 1

1a. Decline push-up (or bent-knee decline push-up to decrease intensity) p. 48
1b. Close grip pull-up (decrease intensity with band assistance) p. 47
2a. Front plank to downward dog p. 161
2b. Squat jump (or bodyweight squat to decrease intensity) p. 121 
(or 90)
3a. Toe-in standing calf raise p. 101
3b. Bicycle crunch p. 157

STRENGTH DAY 2

1a. Standard push-up (or bent-knee push-up to decrease intensity) 
p. 66 (or 46)
1b. Bar inverted row (knees flexed to 90 degrees to decrease intensity) p. 44
2a. Self-resisted single-arm lateral raise (12-15 reps) p. 61
2b. Alternating jump lunge (or alternating reverse lunge to decrease intensity) p. 106 (or 89)
3a. Toe-out standing calf raise p. 102
3b. Front plank p. 160

STRENGTH DAY 3

1a. Incline push-up (or bent-knee incline push-up to decrease intensity) p. 52 (or 45)
1b. Superman p. 146
2a. Prone rear delt raise (12-15 reps) p. 54
2b. Alternating explosive step-up p. 105
3a. Standing single-leg calf raise p. 100
3b. Double crunch p. 159

Month 1/Week 3
Intensification Methods

• Tri-sets: When the first exercise within the tri-set is completed, rest for a maximum of 20 seconds before progressing to the second exercise. Once the second exercise has been completed, rest for a maximum of 20 seconds before going to the third exercise. Once all three exercises have been completed, rest for 30 to 60 seconds before moving on to the next tri-set. Rest periods between exercises and tri-sets are based on the current fitness level. Perform the number of reps indicated, or if no reps are noted, perform reps until muscle failure.
• Tempo: For each resistance exercise that allows, perform 2 seconds on the concentric (positive) portion of the movement (exertion against gravity) and 3 seconds on the eccentric (negative) portion of the movement (resisting against gravity).
  

Suggested Protocol

• Beginner: One tri-set round
• Intermediate: Two tri-set rounds
• Advanced: Three or more tri-set rounds
  

STRENGTH DAY 1

1a. Decline push-up (or bent-knee decline push-up to decrease intensity) p. 48
1b. Close grip pull-up (decrease intensity with band assistance) p. 47
1c. Bicycle crunch p. 157
2a. Front plank to downward dog p. 161
2b. Squat jump (or bodyweight squat to decrease intensity) p. 121 (or 90)
2c. Toe-in standing calf raise p. 101

STRENGTH DAY 2

1a. Standard push-up (or bent-knee push-up to decrease intensity) p. 66 (or 46)
1b. Bar inverted row (knees flexed to 90 degrees to decrease intensity)  p. 44
1c. Front plank p. 160
2a. Self-resisted single-arm lateral raise (12-15 reps) p. 61
2b. Alternating jump lunge (or alternating reverse lunge to decrease intensity) p. 106 (or 89)
2c. Toe-out standing calf raise p. 102

STRENGTH DAY 3

1a. Incline push-up (or bent-knee incline push-up to decrease intensity) p. 52 (or 45)
1b. Superman p. 146
1c. Double crunch p. 159
2a. Prone rear delt raise (12-15 reps) p. 54
2b. Alternating explosive step-up p. 105
2c. Standing single-leg calf raise p. 100

Month 1/Week 4
Intensification Methods

• Giant sets: When the first exercise within the giant set is completed, rest for a maximum of 20 seconds before progressing to the second exercise. Once both exercises have been completed, rest for a maximum of 20 seconds before progressing to the third exercise. When all three exercises have been completed, rest for a maximum of 20 seconds before progressing to the last exercise. Then, rest for 30 to 60 seconds before moving on to the next giant set. Rest periods between exercises and giant sets are based on the current fitness level. Perform the number of reps indicated, or if no reps are noted, perform reps until muscle failure.
• Tempo: For each resistance exercise that allows, perform 2 seconds on the concentric (positive) portion of the movement (exertion against gravity) and 3 seconds on the eccentric (negative) portion of the movement (resisting against gravity).
  

Suggested Protocol

• Beginner: One giant set round
• Intermediate: Two giant set rounds
• Advanced: Three or more giant set rounds
  

STRENGTH DAY 1

1a. Decline push-up (or bent-knee decline push-up to decrease intensity) p. 48
1b. Close grip pull-up (decrease intensity with band assistance) p. 47
1c. Front plank to downward dog p. 161
1d. Bicycle crunch p. 157
2a. Squat jump (or bodyweight squat to decrease intensity) p. 121 (or 90)
2b. Self-resisted single-arm biceps curl (12-15 reps) p. 59
2c. Self-resisted single-arm triceps press-down (12-15 reps) p. 65
2d. Toe-in standing calf raise p. 101

STRENGTH DAY 2

1a. Standard push-up (or bent-knee push-up to decrease intensity) p. 66 (or 46)
1b. Bar inverted row (knees flexed to 90 degrees to decrease intensity) p. 44
1c. Self-resisted single-arm lateral raise (12-15 reps) p. 61
1d. Front plank p. 160
2a. Alternating jump lunge (or alternating reverse lunge to decrease intensity) p. 106 (or 89)
2b. Self-resisted single-arm hammer biceps curl (12-15 reps) p. 60
2c. Self-resisted single-arm overhead extension (12-15 reps) p. 63
2d. Toe-in standing calf raise p. 101

STRENGTH DAY 3
1a. Incline push-up (or bent-knee incline push-up to decrease intensity) p. 52 (or 45)
1b. Superman p. 146
1c. Prone rear delt raise (12-15 reps) p. 54
1d. Double crunch p. 159
2a. Alternating explosive step-up p. 105
2b. Self-resisted single-arm reverse biceps curl (12-15 reps) p. 64
2c. Self-resisted single-arm lying extension (12-15 reps) p. 62
2d. Standing single-leg calf raise p. 100

More Excerpts From Bodyweight Blueprint, The

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