{"id":4137,"date":"2016-03-31T19:06:58","date_gmt":"2016-03-31T19:06:58","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=4137"},"modified":"2016-03-31T19:09:21","modified_gmt":"2016-03-31T19:09:21","slug":"bodyweight-workouts","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2016\/03\/31\/bodyweight-workouts\/","title":{"rendered":"Bodyweight workouts"},"content":{"rendered":"<p>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:<\/p>\n<h3><strong>Session 1<\/strong><\/h3>\n<p><span style=\"text-decoration:underline;\">Tabata Interval<\/span> &#8211;<br \/>\nSprints (if outside) or Squats if inside<br \/>\nUse a tabata interval timer, or this video:<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-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><\/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><span style=\"text-decoration:underline;\">Multidirectional Lunges*\u00a0<\/span>Complete 2 sets of 10 reps (5 reps on each leg)<span style=\"text-decoration:underline;\"><br \/>\n<\/span>Great 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\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-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><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration:underline;\">Spiderman\u00a0Press ups<\/span> 2 sets of 10 reps<br \/>\n<img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" 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-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" 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\" width=\"300\" height=\"300\" \/><br \/>\n<a href=\"http:\/\/www.leanitup.com\">Image Source<\/a><br \/>\n<span style=\"text-decoration:underline;\">Press ups<br \/>\n<\/span><span style=\"line-height:1.7;\">2 sets of maximum reps within 1 minute. \u00a0Rest 1 minute between sets.<\/span><\/p>\n<p><span style=\"text-decoration:underline;\">Plank<\/span><br \/>\nMaximum Duration Hold<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Session 2<br \/>\n<\/strong><\/h3>\n<p><span style=\"text-decoration:underline;\">Tabata Interval<strong><br \/>\n<\/strong><\/span>Sprints or Burpees<\/p>\n<p><span style=\"text-decoration:underline;\">Lunge with a wood rotation\u00a0\/ twist <\/span>2 sets of 20 reps (10 each side)<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" 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;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;Copyright: PopSugar Studios&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&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\" width=\"1088\" height=\"768\" \/><a href=\"http:\/\/www.popsugar.com\">Image Source<\/a><\/p>\n<p><span style=\"text-decoration:underline;\">Plank Walkouts<\/span> &#8211; continuous for 1 minute (working up to 2 minutes)<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-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><\/p>\n<p><span style=\"text-decoration:underline;\">180 Degree Jumps <\/span>\u00a02 sets of 20 reps*<span style=\"text-decoration:underline;\"><br \/>\n<\/span><a href=\"https:\/\/youtu.be\/uIXtUP1quOg\" rel=\"nofollow\">https:\/\/youtu.be\/uIXtUP1quOg<\/a><span style=\"text-decoration:underline;\"><br \/>\n<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration:underline;\">Chin ups<\/span> &#8211; 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>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 &#8211; Sprints (if outside) or Squats if inside Use a tabata interval timer, or this video: Tabata intervals involve 20 seconds of maximum effort, followed [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[178,12504,1],"tags":[8638574],"class_list":["post-4137","post","type-post","status-publish","format-standard","hentry","category-books","category-mma","category-uncategorized","tag-bodyweight-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bodyweight workouts - Fitness &amp; 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It's important to remember that the benefit of one workout per week is massive, compared\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"once a week workout","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":5319,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/07\/08\/home-workouts-with-the-kids\/","url_meta":{"origin":4137,"position":1},"title":"Home Workouts with the Kids","author":"Dave","date":"July 8, 2016","format":false,"excerpt":"Disclaimer \u2013 Exercise at your own risk If you love and pretty much live for fitness, Jiu Jitsu and\/or MMA, then having kids is often a bit of a bottleneck in your training. Your priorities should change, so that after you have carried out all of your fatherly, and husbandly\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"gif","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":12961,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/03\/18\/6-weeks-boxing-training-pf\/","url_meta":{"origin":4137,"position":2},"title":"6 Weeks Boxing Training .pdf  [2026]","author":"Dave","date":"March 18, 2022","format":false,"excerpt":"6 weeks isn't enough time to get to an elite level but let's say you've signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you'll need a plan and a program, or programme if you're British. You can\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"jab parry","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":6368,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/01\/26\/fitness-infographic\/","url_meta":{"origin":4137,"position":3},"title":"Fitness Infographic","author":"Dave","date":"January 26, 2017","format":false,"excerpt":"A fitness infographic from Monster Supplements - I actually created this when I was working for a marketing agency and doing a campaign for them. \u00a0 \u00a0 4\u00a0minutes of Exercise can\u00a0Produce Significant Benefits I'd also like to add - for those put off exercise due to time, that you don't\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"fitness infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":4186,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/04\/04\/beginner-functional-training-programme\/","url_meta":{"origin":4137,"position":4},"title":"Beginner Functional Training Programme","author":"Dave","date":"April 4, 2016","format":false,"excerpt":"or 'program' if you're American... \u00a0 Day 1 Tabata Interval - Dumbbell Squats (or bodyweight squats) Try and do jumping squats for the last 5 reps Bench Press \/ Push Ups - 2 sets of 8-12 reps Bench Press \/ Push Ups - 2 sets of explosive bench press, but\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/sTpmLJVChNc\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":15415,"url":"https:\/\/blackbeltwhitehat.com\/en\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/","url_meta":{"origin":4137,"position":5},"title":"How Do I Make Time for Exercise When I have a Toddler?","author":"Dave","date":"August 11, 2024","format":false,"excerpt":"https:\/\/www.youtube.com\/watch?v=d_kzsrBY0Ik Ah, great question! Here are my tips: Invest in some 1kg ankle and wrist weights You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and\/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/4137","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=4137"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/4137\/revisions"}],"predecessor-version":[{"id":4184,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/4137\/revisions\/4184"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=4137"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=4137"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=4137"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}