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BWET Weekend Challenge | New Years Resolutions – Full Week Bodyweight Routine


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BWET Weekend ChallengeThis week we’re learning how to get started with your New Years resolution to lose weight, or rather to build the physique you desire.  Remember, we are focusing on the positives and not the negatives.

Since it’s Friday and I promised you a full week’s bodyweight exercise routine to get you started, let’s do that.

We’re going to break this routine up into six days.  The best way I’ve found to maintain a six day a week schedule is to do 3 days of workouts and rest one day.

Day One
The Routine:
Wall Squats – 1 Minute
Kneeling Elevated Push Ups – 5 Reps per Arm (Elevate 1 arm on a thick phone book or something similar)
Lying Single Leg Hip Extension – 8 Reps per leg
Plank – 30 Seconds
Jumping Jacks – 30 Reps
Side Plank – 30 Seconds per side

Repeat the circuit 3 times

Day Two
The routine:
This workout is based on “Ladder Reps”.  You will need a Chin-Up Bar or a play ground with a swing set.
Push Ups – 20 Reps [5 each: normal, wide arm, diamond, declined]
Chin-Up – 1 Rep
Rest 1 Minute
Push Ups – 19 Reps [same as above but drop one rep from the variation you find the easiest]
Chin-Up – 2 Reps
Rest 1 Minute
Push Ups – 18 Reps [Drop One Rep from any variation just not the one you find to be the most difficult]
Chin-Up – 3 Reps
Rest 1 Minute

Continue dropping reps of Push-Ups and adding reps of Chin-ups until you reach 0 Push-Ups and 20 Chin-Ups.
Remember, chin-ups are done with your palms facing you to put a greater demand on your biceps.

Day Three
The Routine:
Circuit One
Hindu Squats – 10 Reps
Walking Lunges – 10 each leg
Pistol Squats – 5 each leg
Rest 3 Minutes

Circuit Two
Hindu Squats – 10 Reps
Side Lunges – 10 each leg
Glute Kick Backs – 10 each leg
Rest 3 minutes

Circuit 3
Hindu Squats – 10 Reps
Rear Lunges – 10 each leg
Sissy Squats – 10 Reps
Rest 3 Minutes

Repeat the whole thing 2 times for beginners, 3 times for intermediate and 5 times for advanced athletes.

Day Four – Rest Day
Do only a nice brisk walk around the neighborhood or a park.

Day Five
The Routine:
5-50 Challenge (or the 250 bodyweight challenge)- 
5 Excersices, 50 Reps each
Squat – For extra spice substitute Lunges or Hindu Squats.
Push-up – Change up with Diamonds and Wide-Arm push-ups for that extra kick of challenge.
Jumping Jack – Substitute in Windmills or Side Hops for a little boost of difficulty
Mountain Climbers – Mix it up with a set or two of Burpees for a serious challenge and a little extra upper body work.
Crunches – Try Bicycles Crunches or Flutter Kicks on a 4 count to really set your abs on fire.
Do them in any order you like, but with correct form and as fast as you can.  This is a timed routine, so record and improve your time every time you do this routine.  Oh, and rest time counts.

Day Six
Repeat Day Two

Day Seven
Repeat Day Three

Any Day Substitute Core Strength Workout
Add this killer core workout in any day to substitute one of the other workouts.

Basic:  5-10 reps of each 1-2 times per week
Intermediate:  10-20 reps of each 2-3 times per week
Advanced:  20-30 reps of each 3-4 times per week
The exercises are:

Crunches

Seated Knee Raises
Crossed Leg Seated Knee Raises

Isolated Crunches (Left/Right)

Leg Raises

Wind Mills

Jack Knives

Russian Twist

Supine Bicycles

Oblique Sit-Ups

That’s it.  Simple but effective.  Following this workout routine for the first 6 weeks of your New Years resolution to build the physique you want will surely result in success.



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