Body-weight only workout

Can you build muscle with a body weight workout? And even if you can, why would you want to?

The answer is absolutely yes and because you want to be an absolute bad ass, that's why.


Monday-

Jump Squat 10, 9, 8, 7, 6, 5, 4, 3,2,1

Pull up 10, 9, 8, 7, 6, 5, 4, 3,2,1

Dips 10, 9, 8, 7, 6, 5, 4, 3,2,1


Tuesday-

Light Jog 15 minutes

Interval sprints 60 sec sprint/30 sec jog X 9

Light jog 10 minutes


Wednesday-

Burpee to Broadjump 3x10

Forward sprint to backward spring 50 yards

Crunch 3x50

Pull up to knee up 3x10

Bear crawl to crab walk-50 yards

V-up 3x25


Thursday-

Jumping Jacks 100

Sprint 15 sec on 15 sec off x 10

Jump Rope 100

Sprint 15 sec on 15 sec off x 10

Jumping Jacks 10 sec on/10 sec off, 20 sec on/20 sec off, 30 sec on 30 sec off up to 60 seconds


Friday-

Lunge 10 per leg

Burpee 10

Laying leg raise 10

Lunge 20 per leg

Burpee 20

Laying leg raise 20

Lunge 30 per leg

Burpee 30

Laying leg raise 30