Where Men Can Become Better Gentlemen

Body Weight Work Out

A003:
Basic 10 Timed Circuits

This work out can be undertaken almost anywhere and consists of 10 basic exercises carried out for a specified period of time. The only equipment required is a timer /stopwatch. Alternative exercises/equipment can be substituted.

Timing

Beginners: 20 – 30 minutes

Intermediates: 35 – 60 minutes

Advanced: 60 – 85 minutes

Start with some light stretching for 2 minutes and, if time and place allow, light cardio for 2-5 minutes before moving onto this workout.

Beginners

If you have not exercised for some considerable time this is a good place to start. Perform each exercise for 30 seconds before moving onto the next one and repeat until all 10 exercises have been completed. Muscle soreness may mean you are only able to complete this workout every 3-4 days, after several weeks you should able to do this every other day. The ultimate aim is to do this every day, covering 3 sets each workout, perhaps resting up to 2 minutes between sets.

Squats.

Sit Ups.

Burpees.

Push Ups.

Steps Ups.

Plank.

Jumping Jacks.

Tricep Dips.

Lunges.

Back Extensions.

Finish with 10 minutes of light cardio followed by 2 minutes of stretching.

Intermediates

If you have been exercising for a little while, this may be a good place for you to start. You should be able to this every day or every other day, perform each exercise for 45 seconds and be looking to cover 2-4 sets each workout, with up to 60 seconds rest between sets. For a few repetitions of each exercise you should be looking to do variations of that exercise, in order to add variety and build your strength in a different range of motion.

Squats.

Sit Ups.

Burpees.

Push Ups.

Steps Ups.

Plank.

Jumping Jacks.

Tricep Dips.

Lunges.

Back Extensions.

Finish with 15 minutes of cardio, followed by 2-4 minutes of stretching.

Advanced

This should be a typical everyday workout for you and could even be your rest day workout from weight training. The exercises should be very easy to complete, perform each one for 1 minute and the aim is to complete 3-5 sets, with little or no rest between sets. Each set you should be looking to do a different variation of each particular exercise.

Squats.

Sit Ups.

Burpees.

Push Ups.

Steps Ups.

Plank.

Jumping Jacks.

Tricep Dips.

Lunges.

Back Extensions.

Finish with 20 minutes of cardio, followed by 5 minutes of stretching.

Tip

Give yourself an additional challenge - record the numbers of repetitions you complete for each exercise, within the given time frame, and try to beat this number next time!



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