WOD BODY-WEIGHT BONANZA: September 15th 2011

15 Sep
I like to devote at least one workout a week to strictly body-weight exercises. I posted the weight and time parameters that I use however you may want to do more or less based on your own fitness level. Note that any of the exercises can be done with or without weights.
  • Complex 1

30 (s)                     4 pull ups

30 (s)                     4 dips or plyo-push ups 

Repeat for 5 min

  • Complex 2

30 (s)                     Handstand Hold

30 (s)                     Rest

Repeat for 5 min

Click HERE to see how to do a Handstand Hold

  • Complex 3

30 (s)                     5 x Weighted Sit Up

30 (s)                     Plank

Repeat for 5 min

Click HERE to see the Weighted Sit-Up

  • Complex 4

30 (s)                     5 x Hyper-Extensions

30 (s)                     5 x Hanging Leg Raises 

Repeat for 5 min

*Cant do hanging leg raises?…. do floor leg raises

Click HERE to see the Hyper-Extention

Click HERE to see the Hanging Leg Raise 

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