Bodyweight workouts

A friend in work has asked me to design him a bodyweight workout, so I thought I may as well make it into a blog post:

Session 1

Tabata Interval
Sprints (if outside) or Squats if inside
Use a tabata interval timer, or this video:

Tabata intervals involve 20 seconds of maximum effort, followed by 10 seconds rest.
This is repeated 8 times until the timer finishes at 4 minutes.

Multidirectional Lunges* Complete 2 sets of 10 reps (5 reps on each leg)
Great for sports like MMA, tennis, football within which you have to explode forwards or sideways from different stances.

 

Spiderman Press ups 2 sets of 10 reps
spidermanpressups
Image Source
Press ups
2 sets of maximum reps within 1 minute.  Rest 1 minute between sets.

Plank
Maximum Duration Hold

 

Session 2

Tabata Interval
Sprints or Burpees

Lunge with a wood rotation / twist 2 sets of 20 reps (10 each side)

Reverse-Lunge-Twist (1).jpgImage Source

Plank Walkouts – continuous for 1 minute (working up to 2 minutes)

180 Degree Jumps  2 sets of 20 reps*
https://youtu.be/uIXtUP1quOg

 

Chin ups – 2 sets of max reps
(Back exercises generally require equipment. They are important to do in order to prevent imbalances)

 

*Any explosive exercises are more likely to cause injury, and should be done with caution and limited volume to begin with. They can also cause muscles to tighten up, so foam roll afterwards if possible.

Carry out steady state cardio or fartlek style training on seperate days.

Advertisements

About Drew

MMA, Fitness & Marketing enthusiast from North Wales, UK. Aspiring hippy/Buddhist, most of the time.
This entry was posted in Books, MMA, Uncategorized and tagged . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s