If you liked our previous 8 week body weight programme, then try this one out. Its similar but whereby the last one worked on progression of each move based on perfecting form and being able to at complete different levels. This workout programme works on basic moves and reps. We like to keep it simple so its easy to follow and something you can adapt to incorporate some of your favourite exercises if you like.
Warm up for 5 minutes by gently jogging on the spot or doing light jumping jacks.
Complete an exercise until you can perform the set and rep given using good technique. Move to a harder exercise in that progression, and repeat the process.
Perform the workouts every other day. If you make consistent progress for 4-8 weeks, you can perform the workouts 2 or 3 times each week. Take at least one rest day each week.
|Burpees||3 sets of 8-10 reps|
|Handstand Push Ups||3 sets of 5 reps|
|Spiderman Push Ups||3 sets of 8-10 reps|
|One Arm Row||3 sets of 10-15 reps (each side)|
|Sit to Stand Weights||3 sets of 10-15 reps (approx. 2kg weight)|
|Wall Plank||2 sets of 30 second holds|
As mentioned above, this programme can be tailored to you. If you want to reduce/add more reps to ensure you get a consistently good workout, just these basic moves will give you this.
Tell us what you think by commenting below.