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BWET Weekend Challenge | Time Saving Bodyweight Workouts For Everyone


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It’s BWET Weekend ChallengeFriday again, and time for the Weekend Challenge.  If you have been following along this week, we are following my friend Danny who is working in Afghanistan and since his work schedule is pretty harsh, he is having trouble keeping his motivation to work out.
So in the interest of saving time and space, you can check out Danny’s challenges HERE.

Now we will help Danny solve his problems because that’s what we do.  Bodyweight Exercise Tips isn’t here simply to peddle the next big fitness product. I honestly enjoy helping people like Danny and you to reach your fitness goals.

So, what are we going to do for Danny?  What do we know about him that will help us help him?

We know that Danny is motivated to stay fit in a war zone.

We know Danny has time for a workout, just not time for a long, drawn-out gym based workout.

We know that bodyweight exercises have been the staple of fitness for centuries before the commercialization of fitness by chain gyms, etc.

Let’s get started…

For Danny, whose fitness goal is to build and maintain functional strength and still look lean and “chiseled”, will be able to greatly benefit from a 3 part bodyweight only routine.  No single workout takes more than a half hour and the only piece of equipment he will need is a pull-up bar (or something that can be used as a pull-up bar).

First, the full body workout / bodyweight cardio workout.

For Danny, we’re going to use the “20 Minute On-The-Go Traveler’s Full Body Routine”


The 20-Minute Do-Anywhere Workout
1) Wall Squat (8 reps)

2) Kneeling Elevated Pushup (5 reps per side)

3) Lying 1-leg Hip Extension (8 reps per side)

4) Plank (30 second hold)

5) Jumping Jacks (5-10 reps)

6) Side Plank (15 second hold per side)
Repeat 3 more times and you are done in 20 minutes.

Danny, you need to do this full body workout on day 1 of your schedule.

Our Upper Body routine will be the Extension Ladder challenge from October 22nd.


Push-Ups for 20 Reps ~ 5 each: normal, wide arm, diamond, declined

Chin -Ups for 1 Rep

Rest 1 minute

Push Ups For 19 Reps ~ Same as above, but drop 1 rep of the variation you find the easiest.

Chin-Ups for 2 Reps
Rest 1 minute

Push Ups for 18 Reps ~ Drop One rep of another variation, just not the one you find hardest.

Chin-Ups for 3 Reps
Rest 1 minute

Push Ups for 17 Reps ~ Drop One rep of another variation

Chin Ups for 4 Reps
Rest 1 minute

Push Ups for 16 Reps ~ Drop One rep of the final variation

Chin Ups for 5 Reps
Rest 1 minute

Repeat until you are down to one rep of each Push-Up and 20 reps of the Chin-Ups

This workout is for day 2 of your schedule.

For day 3 of Danny’s 3 days on / 1 day off routine, he will be doing this lower body workout to build tremendous leg and back strength.

Warm-up
30 Jumping Jacks or Jump Rope for 3-5 minutes.

Circuit One:

10 Hindu Squats

20 Walking Lunges (10 for each leg)

10 Pistol Squats
REST For 3 minutes

Circuit Two:

10 Hindu Squats

20 Side Lunges (10 for each leg)
20 Glut Kick-Backs (10 for each leg)
REST For 3 minutes

Circuit Three:

10 Hindu Squats

20 Rear Bodyweight Lunges (10 for each leg)

10 Sissy Squats
Rest For 3 minutes

Repeat each circuit for a total of 3-5 trips through the whole she-bang.

For a little extra spice, you can add this core exercise routine in to make your middle hurt for a few days…

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

And there it is, Danny’s solution to his current gym experience which lasts a total of about 3 hours. 
We’ve cut his workout time to less than 1 hour, leaving him with an extra 2 hours a day!

How much time can you save each workout day?

Your weekend challenge is…

Step One: Figure out how much time you spend going to the gym.
Not how long your workout takes.  How long the entire process takes. 
The commute, the changing clothes, the whole nine yards.

Step Two: Compare that time to our solution for Danny.

Step Three: Come back to BWET and post your time savings in the comments for this weekend challenge.

Step Four: Use these workouts to save time each week in your own life and enjoy more quality time with
your family and friends.



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