Bodyweight Exercise Alternative
(if you can’t make it to the gym or have no gym access)
Feel free to mix up the exercises add/remove one
If you can’t make it to the gym, are traveling,
Perform this circuit 3 x per week, along with 5x week of cardio training.
o Use the medium rep range, 8-12, with moderate weight to see muscle growth
o 4 sets of 10, 60 seconds of rest between sets
o Lift explosively (2-3 down, and 1 second 1) and increase weight from set to set until failure
o 3-5 different exercises per body part
o Perform Bench Press to target chest and front shoulder muscles.
o Perform Squats to work nearly every muscle in the body, including the biggest muscle, Quads.
o Use Standing Military Press for a great shoulder, upper chest and core exercise.
o Execute Barbell Deadlifts to work your back, core and legs
o Pick 1 or 2 body parts to work in each workout
o Weight lifting 5 days per week will help you achieve results relatively quickly o Weight lifting 3 days per week will help you achieve moderate, but consistent results o Check out the instructional videos in the weekly schedule to review how to properly perform each of the recommended exercises
o Use the bodyweight circuit workout if you have not access to the gym