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Thread: Advanced Body Weight Workout page

  1. #1
    TopFatLossTrainer's Avatar
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    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

    4) Y-squats

    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


  2. #2
    mhoward's Avatar
    mhoward is offline Member
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    Thanks for using this forum as a marketing tool. Barf!


  3. #3
    Kaizen's Avatar
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    I don't see how he's using it as a Marketing tool at all. Nice workout, might do that since I don't have much time to workout lately.


  4. #4
    TopFatLossTrainer's Avatar
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    haha, I was a lil confused by that as well. It's frustrating when forum users are so quick to lash out at anyone who happens to have a blog of their own, regardless of how helpful and non-self-promoting their forum posts are.


    I'm here to talk about the subjects I'm passionate about. I thought people may enjoy some challenging and effective workout routines and I'm glad you did....


    thx


    -b


  5. #5
    Lovestoclimb's Avatar
    Lovestoclimb is offline Senior Member
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    I see this as no different from someone posting their workout of the day in our WOD thread.


    Thx for the workout Brad. I love BW workouts!

    I grok, therefore I am.

  6. #6
    TopFatLossTrainer's Avatar
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    thx for the support...BW workouts rock - when you learn how to give your body a challenging workout using only your body weight, there's essentially no excuse for skipping workouts....especially when traveling and away from the gym (which I hardly ever use anymore).


  7. #7
    elbohead's Avatar
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    Thanks for the post Brad. I'd like to print it and tack it on my office wall for those days when I get stuck at work. Is there a site where I can read definitions of these moves? Maybe a Youtube video or something?


  8. #8
    TopFatLossTrainer's Avatar
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    PrimalCon New York


    @elbohead - yep, sorry i should have included descriptions. your best bet would be to do a google search or search youtube for video demonstrations.


    i know that's cumbersome, but at least you will obtain the proper form/technique.


    enjoy the workout.


    -b


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