bodyweight workouts - scott wilson
MR. WILSON - HERE IS THE INITIAL BODYWEIGHT WORKOUTS I WANT YOU TO DO. THERE ARE THREE DIFFERENT WORKOUTS AND IDEALLY YOU WOULD DO THESE EACH TWICE PER WEEK. THAT WOULD BE 6 WORKOUTS. EACH OF THESE ARE ONLY ABOUT 30-45 MINUTES IN LENGTH. ON THE SEVENTH DAY, TAKE A HIIT CLASS OR YOGA FROM ENERGY’S OFFERINGS.
HEADING DOWN TO THE 3 MILE WALK AREA FOR ACCESS TO CHIN UP BARS ON WORKOUT B IS GOING TO BE NECESSARY.
BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.
EQUIPMENT NEEDED:
PARALLETTES/STEP/YOGA BLOCKS
BOX OR BENCH
CHIN UP BARS - FEEL FREE TO IMPROVISE AS NEEDED.
ON YOUR NON TRAINING DAYS, I WOULD SUGGEST SOME MOBILITY WORK, FOAM ROLLING, AND SOME LOW INTENSITY STEADY STATE CARDIO - WALKING, CASUAL BIKE RIDE, ETC.
THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.
WORKOUT A:
PUSH UP PROGRESSIONS
PERFORM 8-12 REPS IN A PUSH UP PATTERN THAT YOU CAN CONTROL
Rest for 30 seconds
REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET
PRISONER SQUATS
PERFORM 15-20 REPS TO A DEPTH YOU CAN MAINTAIN ALIGNMENT OF SPINE & KNEES
Rest for 30 seconds
REPEAT SET FOR FIVE ROUNDS, RESTING IN BETWEEN EACH SET
RKC PLANK
PERFORM 30-60 SECOND HOLD OF PLANK. ENGAGE QUADS, GLUTES, ABS, AND LATS TO MAKE THIS A REAL PLANK
Rest for 30 seconds
REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET
COSSACK SQUAT
COMPLETE 6-8 REPS PER SIDE
Rest for 30 seconds
REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET
BACK LUNGE TO HIGH KNEE
PERFORM 10-12 REPS PER LEG AND DELIVER A STRONG KNEE TUCK AT THE TOP
Rest for 30 seconds AFTER BOTH SIDES ARE COMPLETED
REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET
sIDE PLANK
PERFORM 20-40 SECOND HOLD ON EACH SIDE
Rest for 30 seconds AFTER BOTH SIDES ARE COMPLETED
REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET
FINISH WORKOUT A WITH CARDIO IN 10 MINUTES OF HIGH INTENSITY CARDIO BURSTS
WALK - JOG OR JOG - RUN
BATTLING ROPE INTERVALS
PACED ROW - SPRINT ROW
PACE CYCLE - SPRINT CYCLE
JUMP ROPE INTERVALS - SINGLES/DOUBLE UNDERS
THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 74-91% OF MAXIMUM HEART RATE
USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:
206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR
EMHR X 0.74 = LOW RANGE OF HEART RATE
EMHR X 0.91 = HIGH RANGE OF HEART RATE
FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES
WORKOUT B:
FLEXED ARM HANG OR CHIN UP
HANG FOR A GOAL OF 20-30 SECONDS
CHIN UP REP GOAL OF 5
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (4) TIMES RESTING BETWEEN EACH SET
BIRDOG
PERFORM THE MOVEMENT 8-10 REPS PER SIDE
REST FOR 30-45 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
HANGING KNEE RAISE
PERFORM THE HANGING TUCK 12-15 TIMES
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
back lunge to high knee
PERFORM MOTION 8-10 TIMES/leg
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
Elevated Tabletop
Hold for 30-45 seconds
REST FOR 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
THIS COULD BE DONE OFF A STEP OR BENCH IF OUTSIDE NEAR A PARK
Keep hips fully extended, triceps will be on FIRE!
HOLLOW ROCK
ROCK FORWARD AND BACK 12-20 TIMES
REST FOR 30-45 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
FINISH WORKOUT B WITH CARDIO IN 10 MINUTES OF HIGH INTENSITY CARDIO BURSTS
WALK - JOG OR JOG - RUN
BATTLING ROPE INTERVALS
PACED ROW - SPRINT ROW
PACE CYCLE - SPRINT CYCLE
JUMP ROPE INTERVALS - SINGLES/DOUBLE UNDERS
THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 74-91% OF MAXIMUM HEART RATE
USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:
206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR
EMHR X 0.74 = LOW RANGE OF HEART RATE
EMHR X 0.91 = HIGH RANGE OF HEART RATE
FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES
WORKOUT C:
HEADSTAND/HANDSTAND PROGRESSION
THIS WILL VARY FOR EACH ATHLETE
CROW IS A GOOD EXERCISE TO GUAGE
HOLD THE POSE FOR 15-20 SECONDS
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FIVE (5) TIMES RESTING BETWEEN EACH SET
CROSSOVER LUNGES
PERFORM MOTION 12 REPS PER SIDE, ALTERNATING WITH EACH REP
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
TABLETOP
HOLD THE TABLETOP WITH FULL HIP EXTENSTION AND FULL ELBOW EXTENSION FOR 15-30 SECONDS
REST 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
plank to push up
PERFORM MOTION 5 times with left arm leading. then 5 times with right arm leading.
REST FOR 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
LATERAL LUNGE
LEFT-SIDE 12-15 TIMES
RIGHT-SIDE 12-15 TIMES
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
HOLLOW OUT HOLD
SINGLE REP SET FOR A TIMED HOLD IN PERFECT FORM
FIND THE CORRECT STARTING POINT FOR YOU.
REST FOR 60 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
FINISH WORKOUT C WITH CARDIO IN 20-24 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 20-24 MINUTES.
WALK - JOG INTERVALS
JOG - RUN INTERVALS
PACED ROW - SPRINT ROW
PACE CYCLE - SPRINT CYCLE
THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 64-84% OF MAXIMUM HEART RATE
USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:
206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR
EMHR X 0.64 = LOW RANGE OF HEART RATE
EMHR X 0.84 = HIGH RANGE OF HEART RATE
FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES