[Build Muscle Fast] - No Excuses Extreme Bodyweight Strength Challenge by Max Mayes - HTML preview

This is the final and most challenging segment of the challenge:

Whole Body Mayhem!

As the title implies, we’re going to take everything that you’ve experienced so far and turn it sideways. We’re not going to focus on just one or two muscle groups, we’re going to hit all major muscle groups to ensure maximum caloric burn.

Take note that many certified trainers use these exercises to break weight loss plateaus and improve overall physical conditioning… Because they’re the toughest exercises on the planet!

If you’re done cooling down from Lower Body Insanity, it’s time to shift gears:

Workout # 1: Jumping Jacks

Jumping jacks are universally known for their ability to exhaust even the toughest lumberjacks of fitness. This movement is maddeningly simple and yet it can fatigue a wide array of muscle groups after a few repetitions.

1. Stand straight with hands at your sides and with your feet shoulder width apart.

2. When you’re ready, jump upward and as you do, swing your arms upward so that your thumbs almost touch. Make sure that you create a firm, wide arc as you jump up to get the maximum ROM (range of motion) of your arms.

3. Move your legs apart when you jump upward. There should be adequate strain on the muscles on your backside (gluteus maximus) and your calves. Use your calves to stabilize your whole body during the explosive phase of this exercise.

4. Return to your starting position and immediately proceed to jump again while maintaining proper form. The most challenging aspect of the jumping jack is to keep your back and shoulders straight during the exercise.

The swinging of your arms will also test your mettle, as fatigue will set in when you maximize your arms’ range of motion. Be strong and keep jumping!

5. For this challenging workout, I suggest you do at least 50 jumping jacks. If you can do 50 and another 50 after a short cool down period, do it! However, you have to maintain proper form to ensure that all the target muscle groups are exercised adequately.

Workout # 2: Advanced Burpees

Nothing defines mayhem in the gym like burpees. When I first tried burpees many years ago, I thought someone had punched a hole in my stomach – my muscles were knotted so tightly after 12 repetitions!

Personal experiences aside, burpees are an excellent way to build unbelievable flexibility, stamina and muscular endurance. This is one of the few exercises out there that truly challenge the upper body, core muscles and lower body, all at once.

And the best thing about it is that it doesn’t require any special tools or equipment. You can perform this exercise in a hotel room or any other place where there’s sufficient space for a pushup.

1. Begin this exercise by standing straight with your hands at your sides and your legs shoulder-width apart. This exercise has several phases and each phase targets specific muscle groups.
2. Jump upward explosively so that your feet are airborne for a second. As you move upward, raise your arms vertically (as if reaching for a basketball). Once your feet hit the ground, get into a pushup position as quickly as possible.
3. Once you are in a pushup position, perform one full pushup before bending both your knees toward your chest so that your calves, hips and core muscles contract all at the same time.
4. When your knees reach their maximal point near the chest, use your arms and legs to support your body as you explode upward once again. Don’t forget to raise your arms as you rocket upward from the ground.
5. Drop to the ground once again and repeat steps 3 and 4. Repeat this exercise at least 12 times for the first attempt. Feel free to segment your exercise so that you can catch your breath.

Workout # 3: The Hip Extender

If you want to exercise your core muscles and chest muscles at the same time, the Hip Extender workout is right for you.

1. To begin this exercise, drop to the ground in a pushup position. Place your arms slightly farther apart to accommodate the balancing component of this exercise.
2. Stabilize your body with your left/right foot and raise one leg upward with knee bent. Your elevated leg should be two to three inches higher than the other leg.
3. Perform as many pushups as you can while in this position.