Here's an advanced body weight workout...
Complete 20 reps of each exercise before moving onto the next, without resting (in circuit fashion).
Work through a full range of motion, using a 4 second eccentric phase (lowering) and exploding through concentric phase (lifting portion).
This helps to target type II muscle fibers ---> greater gains in lean muscle, more favorable hormone response and greater fat-burning post-workout.
Also makes the body weight exercises a lot more challenging.
Complete the exercises in this order:
1) Decline push-ups
2) Single leg hip extension (20 reps per leg)
3) Body weight chin-ups
5) Stability ball plank x 45 seconds
6) Side lunges (20 reps per leg)
Rest 90 seconds and repeat 1-2 more rounds for an awesome "hybrid" workout (nice mix of cardio and strength training).
Enjoy and remember to follow the exact tempo laid out, for maximum results.
- Brad Campbell