{"id":556,"date":"2013-07-02T08:16:26","date_gmt":"2013-07-02T08:16:26","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=556"},"modified":"2019-06-03T21:22:36","modified_gmt":"2019-06-03T21:22:36","slug":"bodyweight-exercises","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/bodyweight-exercises\/","title":{"rendered":"Intermediate BodyWeight Training Program"},"content":{"rendered":"<p>BodyWeight Training Programme \/ Program<\/p>\n<p>A list of exercises that can be done with no equipment, images to come soon:<\/p>\n<p><strong>BodyWeight Exercises With No equipment<\/strong><br \/>\nPress ups<br \/>\nTricep \/ diamond Press ups<br \/>\nSpiderman Press ups<br \/>\nShoulder tap press ups<br \/>\nSquats<br \/>\nLunges<br \/>\nSplit Deadlifts<br \/>\nMountain Climbers<br \/>\nBurpees<br \/>\nPlank<br \/>\nSide Plank<br \/>\nCrunch<br \/>\nSuperman<br \/>\nWall Sit<br \/>\nTuck Jumps (more advanced)<br \/>\nSingle Leg squats (more advanced)<br \/>\nHand stand press ups (advanced)<\/p>\n<p>See the entire <a title=\"workout system\" href=\"http:\/\/blackbeltwhitehat.com\/workout-system\/\">workout system<\/a> and <a title=\"home workout system\" href=\"http:\/\/blackbeltwhitehat.com\/workout-system\/ultimma-100-home-workouts\/\">home workout system<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Here&#8217;s sample workout programme<\/p>\n<h3><strong>Session 1<\/strong><\/h3>\n<p>Tabata Interval \u2013<br \/>\nSprints (if outside) or Squats if inside<br \/>\nUse a tabata interval timer, or this video:<br \/>\n<span class=\"embed-youtube\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/oo4sKMQReCE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/span><\/p>\n<p>Tabata intervals involve 20 seconds of maximum effort, followed by 10 seconds rest.<br \/>\nThis is repeated 8 times until the timer finishes at 4 minutes.<\/p>\n<p>Multidirectional Lunges*\u00a0Complete 2 sets of 10 reps (5 reps on each leg)<br \/>\nGreat for sports like MMA, tennis, football within which you have to explode forwards or sideways from different stances.<\/p>\n<p><span class=\"embed-youtube\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/AHRsoA-NJME?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>Spiderman\u00a0Press ups 2 sets of 10 reps<br \/>\n<img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" data-attachment-id=\"4155\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2016\/03\/31\/bodyweight-workouts\/spidermanpressups\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/spidermanpressups.jpg?fit=300%2C300&amp;ssl=1\" data-orig-size=\"300,300\" data-comments-opened=\"1\" data-image-title=\"spidermanpressups\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/spidermanpressups.jpg?fit=300%2C300&amp;ssl=1\" class=\"alignnone size-full wp-image-4155\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/spidermanpressups.jpg?resize=300%2C300&#038;ssl=1\" alt=\"spidermanpressups\" \/><br \/>\n<a href=\"http:\/\/www.leanitup.com\/\">Image Source<\/a><br \/>\nPress ups<br \/>\n2 sets of maximum reps within 1 minute. \u00a0Rest 1 minute between sets.<\/p>\n<p>Plank<br \/>\nMaximum Duration Hold<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Session 2<br \/>\n<\/strong><\/h3>\n<p>Tabata Interval<strong><br \/>\n<\/strong>Sprints or Burpees<\/p>\n<p>Lunge with a wood rotation\u00a0\/ twist 2 sets of 20 reps (10 each side)<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1088\" height=\"768\" data-attachment-id=\"4170\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2016\/03\/31\/bodyweight-workouts\/reverse-lunge-twist-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?fit=1088%2C768&amp;ssl=1\" data-orig-size=\"1088,768\" data-comments-opened=\"1\" data-image-meta=\"{&quot;copyright&quot;:&quot;Copyright: PopSugar Studios&quot;}\" data-image-title=\"Reverse-Lunge-Twist (1)\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?fit=1024%2C723&amp;ssl=1\" class=\"alignnone size-full wp-image-4170\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=1088%2C768&#038;ssl=1\" alt=\"Reverse-Lunge-Twist (1).jpg\" \/><a href=\"http:\/\/www.popsugar.com\/\">Image Source<\/a><\/p>\n<p>Plank Walkouts \u2013 continuous for 1 minute (working up to 2 minutes)<\/p>\n<p><span class=\"embed-youtube\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/wG19V-WOGCA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=47&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/span><\/p>\n<p>180 Degree Jumps \u00a02 sets of 20 reps*<br \/>\n<a href=\"https:\/\/youtu.be\/uIXtUP1quOg\" rel=\"nofollow\">https:\/\/youtu.be\/uIXtUP1quOg<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Chin ups \u2013 2 sets of max reps<br \/>\n(Back exercises generally\u00a0require equipment. They are important to do in order to prevent imbalances)<\/p>\n<p>&nbsp;<\/p>\n<p>*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.<\/p>\n<p>Carry out steady state cardio or fartlek style training on seperate days.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>BodyWeight Training Programme \/ Program A list of exercises that can be done with no equipment, images to come soon: BodyWeight Exercises With No equipment Press ups Tricep \/ diamond Press ups Spiderman Press ups Shoulder tap press ups Squats Lunges Split Deadlifts Mountain Climbers Burpees Plank Side Plank Crunch Superman Wall Sit Tuck Jumps [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":2418,"menu_order":4,"comment_status":"open","ping_status":"open","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"footnotes":""},"class_list":["post-556","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Intermediate BodyWeight Training Program - Fitness &amp; 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Spelt \"Training Programmes\" if you are in the UK. 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