BWET Weekend Challenge | Bodyweight Exercise And The 17 Day Diet

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BWET Weekend ChallengeYou’re starting the 17 Day Diet, and wondering what else can I do to supercharge the effects?  How about a bodyweight exercise program to sped up the calorie burning to go along with the latest dieting craze?  With bodyweight only exercise, there is a reduced chance of injury, lower stresses not he body and best of all, you can do them anywhere.


Since the 17 Day Diet is broken down into 4 “Cycles”, we’ll do the same.




Cycle 1:  Maximum Calorie Burn – 20 Minutes
Do this workout no more than 6 times per week, but no less than 3 to get the maximum effect.  Since you are taking in far fewer calories, this workout will greatly enhance your dieting efforts.
Warm-Up – Cut time in half and complete the circuit.
Do max reps in time allotted.  Do Not rest between exercises.
The circuit:
Side Hops – 2 Minutes
Burpees – 2 Minutes
Tuck Jumps – 2 Minutes
360 Degree Lunges – 2 Minutes
Push-Ups – 2 Minutes
Rest – 1 Minute
Repeat Once for a solid 20 minute cardio blast that can be done virtually anywhere.

Cycle 2:  Metabolism Reset
To help reset your metabolism, we’re going to use a complete ABC or three phase workout for a full 3-On 1-Off routine.  The number of reps are in () parentheses.  The tempo is listed as 1-0-1. 
A 2-0-1 tempo means: 2 seconds lowering, no pause, and 1 second lifting. 
A 3-1-1 tempos means: 3 seconds lowering, 1 second pause, & 1 sec lift.
Finish each workout with stretching for the tight muscle groups only – the muscle groups that will be the tightest from these workouts and from daily activities are the chest, hip flexors, and hamstrings.  A warm-up is built into workouts, but you can do more warm-up activities if desired.
Exercises provided are either A or B, Advanced or Beginner
, C and D exercises are alternatives to A/B exercises.

Workout A
1A) T-Squat (10) 2-0-1
1B) Side Plank (15 seconds)
2A) Ball Hip Extension (10) 1-0-1
2B) Elevated Pushup (5) 2-0-1
3A) Ball 2-Leg Curls (10) 1-0-1
3B) Bird Dog (5) 2-2-2
4A) Step-up (10) 3-1-2
4B) Stick-up (10) 2-1-2
5A) Jumping Jacks (40) 1-0-1
5B) Plank (30 seconds)

Workout B
1A) Cross Crawl (20) 1-0-1
1B) Sumo Squat (10) 2-1-1
2A) 1-Leg Hip Extension (10) 2-1-2
2B) Back Extension on Ball (10) 2-0-1
3A) Split Squat (10) 2-1-1
3B) Beginner Inverted Row (10) 2-0-1
4A) Ab Curl (5) 1-0-5
4B) Side Plank (20 second hold)
4C) Pushup (10) 2-1-1
4D) Ball Jackknife (5) 1-1-1

Workout C
1A) Prisoner Squat (10) 2-0-1
1B) Off-set Push-up (5) 2-0-1
2A) Assisted Chin-up (5) 4-0-1
2B) Ball Rollout (5) 2-1-1
3A) Close-grip Pushup (10) 2-0-1
3B) Bulgarian Split Squat (10) 2-0-1
4A) Ball Squat (10) 3-2-1
4B) 2-Leg Hip Extension (10) 2-0-1
4C) Stick-up (10) 1-1-1
4D) Bodyweight Squat (20) 1-0-1
*Substitute resistance band pulls if you don’t have access to a bar for Inverted Rows and Chin-ups

Cycle 3:  More Food, More challenging Exercises
In cycle 3 of the 17 Day Diet, you are allowed to add more foods to make a more diverse diet.  We’re going to add more difficult exercises to make a more diverse routine.    We’re also going to start breaking workouts into body parts.
Keep the same 3-on / 1-off routine for this cycle.  Rotate workouts evenly as you prefer.

22 Minute Upper Body Blaster
You will need a pull-up bar.
Push-Ups – 2 Minutes
Chin-Ups – 2 Minutes
Diamond Push-Ups – 1 Minute
Rest 2 Minutes
Wide Arm Push-Ups – 2 Minutes
Pull-Ups – 2 Minutes
Uneven Push-Ups – 1 Minute
Repeat entire circuit twice.

23 Minute Core Conditioning
Warm Up – Cut the times in half and complete one circuit
Do the maximum reps you can in the time allotted for rep based exercises.
The circuit:
Plank – 2 minutes
Ab Bicycles – 2 minutes
Side Plank Right – 2 minutes
Hip Thrusts – 2 minutes
Side Plank Left – 2 minutes
Rest 3 minutes
Repeat the circuit once for an intense core workout or scale it up for more intensity.

20 Minute Lower Body Challenge
Warm Up – Jumping jacks for 3 minutes
The circuit:
Hindu Squats – 10 Reps
Walking Lunges  – 20 (10 each leg)
Pistol Squats – 10 Reps
Rest 3 minutes
Hindu Squats – 10 Reps
360 Degree Lunges – 5 Reps
Glute Kick Backs – 10 Reps
Rest 3 Minutes
Hindu Squats – 10 Reps
Rear Lunges – 10 Each Leg
Sissy Squats – 10 Reps
Cool Down – Short Walk (Optional)
Do not rest between exercises.  Move directly from exercise to exercise as quickly as you can.

Cycle 4:  Maintenance
As in the diet, this phase is all about maintaining what you have achieved so far.  With bodyweight exercises, you can easily maintain your level of fitness without any gym fees or fancy equipment.  In the maintenance phase, you will drop down to doing short, intense workouts 3 or 4 times a week.  Use any of the above routines, just step up the intensity by eliminating rest breaks or increasing reps.  Try to keep individual workouts to less than 30 minutes, unless you go for a jog or run.  But intense interval training as we are doing here, shouldn’t last more than 30 minutes per session or you risk injury.

Now, you are fully equipped to get the most out of both the 17 Day Diet and your bodyweight exercise routine.  So don’t let anything stand in your way.  Go get ’em.



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