Advanced Bodyweight Programs

pull up / chin up routine

perform 5 reps of each pullup variation :

1. pull up shoulder width
2. pull up hands touching
3. chin up shoulder width
4. chin up hands touching
5. mixed grip
6. left / right pull ups
7. grip switching
8. clapping pullups
9. muscle ups
10. towel grip pull ups
11. one hand chin up
12. sternum chin up
13. kipping chin up
14. circular motion chin ups
15. upside down pullups


upper body bodyweight

1. standard pushups - 15
2. diamond pushups - 15
3. wide grip pushups - 15
4. hands in close pushups - 15
5. hands out wide pushups - 15
6. legs elevated pushups - 15
7. power over pushups - 15
8. T pushups - 15
9. hindu pushups - 15
10. handstand pushups - 15
11. standing trap pushups - 15
12. clapping pushups - max effort
13. isometric chest squeeze - 30 sec.
14. neck resistance (front, back, left, right) - 30 sec. each
15. neck curls (front, back) - 25 each
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progressions
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barrel roll pushup
triple clap pushups


lower body bodyweight

1. heavy bag squats - 20
2. heavy bag lunges - 20
3. heavy bag calf raises - 20
4. side lunges - 30
5. dragon walk - 30
6. sissy squats - 30
7. one legged squat (knee to ground) - 15 each leg
8. knee tuck jumps - 20
9. fire hydrant circles x 15 ea. leg
10. mountain climbers x 15 ea. leg (knee to outside of elbow)
11. groiners - 30
12. wideouts - 30
13. calf raises - 50
14. reverse calf raises - 50
15. wall sit - max effort
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progressions
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pistol squats
plyometric jumps

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