Work WIthout Weight

Time to make training fun again in 2013! You will love all of the new and exciting drills in this bodyweight training manual! Boost your strength and conditioning, lose fat, and get into awesome shape!

The best part about bodyweight training is that it can be done anywhere and at anytime. You will not need to invest in a costly gym membership or expensive equipment. The only equipment you’ll ever need is your own bodyweight! The workouts are equally difficult for both men, and women. In addition, the exercises are organized into Basic, Intermediate, and Advanced exercises. This means that everyone from a complete beginner to an advanced athlete will be able benefit from this training manual!

The easy to follow workout template helps you create quick, effective, total body workouts which burn huge amounts of calories, leading to the best fat burning benefit you’ve ever experienced!

Here are all of the exercises that are covered in the manual:

Seal Walk

Jogging in Place

The Prone Row

Reach and Bend

Knee Hugs

Crab Walk

The Leg Tuck and Twist

Handstand Push Up

The Rock Up Squat

Rabbit Hop

Curious Pull Up

Sumo Squat

Knees to Elbows

Jumping Jacks

One Arm Wall Push

One Legged Bootstrappers

Step ups

Boot Slappers

The Woodchopper

Punch Up Crunch

Squat Thrust

Reverse Push Up

3 Legged Dog Walk

Knee Raise to Side Push Ups

Chinnies

Elevated Push Ups

Alligator Walks

Superman

L Sit

Jiu Jitsu Situp

Ankle Grabbers

Walk Out Push Up

Knuckle Push Up

V-Twists

Handstand Hold

Flying Acuaman

Good Morning

Over Under

Hanging L Sit

Push Up and Alternating Inverted Crunch

Bridging Push Up

One Legged Deadlifts

Hanging Knee Raise

Handstand Leg Tuck

Single Leg Circles

Squat and Press

Dive Bomber Push Up

Chinese Wall Squat

Plank with Leg Lift

Simulated Jump Rope

One Leg Bird Squat

Push Up From Knees

Hamstring Leg Lift

Alternating Jumping Lunges

Dragon Walking

Reverse Plank

Mountain Jumpers

Balance Crunch

Squat Jumps

Diagonal Lunge and Bend

8 Count Body Builders

Straight Leg Reverse Crunch

Incline Push Up

Plyo Wall Push

Side Lunge

Ice Skater Hops

Chin Up

Reverse Crunch

Bethaks/Hindu Squats

Inch Worm

Side Plank

L Sit Pull Up

One Leg Push Up

Squat with Leg Lifts

Wall Squat

One Arm Push Up

Bear Crawls

Janda Situp

Pull Up

Rear Lunge and Reach

The Human “X”

Flutter Kicks

Squat Plyo Pushup

Single Leg Hip Bend

Donkey Calf Raises

Lunge

Dips

Handstand Wall Walk

Commando Pull Up

Frog Stand Hold

Vacuums

Bootstrappes

Side Neck Nods

Front Bridge

Split Jump

One Legged Step Squat

Duck Walk

Crossover Lunge

Mountain Climbers

Fingertip Push Up

Stretch and Contract

Monkey Walk

Hanging Leg Thrust

V-Ups

Plank Butt Ups

Plyo Decline Push Up

Free Squat

Ankle Wiggles

Assisted Pull Up

No Neck Nods

Side Plank Twist

Leg Scissors

Forward Lunge and Reach

Farmer Burns Stomach Flattener

Arch Rocks

Revese Squats

Corner Push Ups

Kneeling Bridge

Chair Plank Hold

Headstand Leg Raise

Ab Infinities

100’s

The Saw

Candlestick

Leg Raising Pull Up

Floor Pulls

Elevated Pike Push Up

Butt Lift Leg Raise

Start Jumps

Classic Push Up

Reverse Plank with Leg Lift

Butt Raises

Yes Neck Nods

Split Squat and Trunk Rotation

Wall Push

Dands/Hindu Push Up

Side Plank Ups

Side Step Ups

Pike Push Up

Decline Push Up

Star Plank

One Leg Squat

Combination Crunch

Cobra Push Up

Dynamic V

Lying Hip Rollers

Seated Abdominal Tuck

The Windmill

Burpees Plus

Squat and Twisting Press

Table Maker Push Up

Floor Get Up

Plyo Push Up

Plank with Knee Touch

Bow Glute Hold with Leg Lift

Twisters 6 Inch Crunch

Rotating “T” Push Up

Burpees

Back Bridge

Acuaman

Crunch

Frog Jump

Handstand Walkout

Handstand Walkout with Push Up

Steam Engine

Standing Twist

Bow Glute Hold

The 10 Second Crunch

Alternating Toe Touch Crunch

Semi Squat Jumps

Plank

The Rower

Hollow Rock

Marching

High Knees

Rear Lunge

Calf Raises

Knee Tucks

Headstand Hold

The 8 Count Body Builder

Challenge Work Outs

“They All Laughed When This 49 Year Old Mother Of Two Said She Could Do Twenty Pulls-Ups In a Row…

But The Laughs Stopped And Their Jaws Dropped When She Grabbed the Pull-up Bar and Effortlessly Banged Out Five, Ten, And Finally Twenty Pull-ups In A Row”

Well, first off, it’s the only exercise that I know of that defines what a true challenge workout is. Think about it… all other exercises require that you either pull or push only a portion of your body weight.

But pull-ups are the ONLY exercise where your entire bodyweight is hanging by your arms and ALL of your bodyweight serves as the resistance.

Now that’s a challenge!

Plus unless you develop outstanding grip and forearm strength you’ll never maximize your pull-up prowess because your grip will always tire out before your back muscles do leaving you frustrated and disappointed.

Critical Bench

Attention weight lifters, bodybuilders, or anyone
looking to get a stronger, more muscular physique…

"How A Skinny Kid With Asthma Achieved
a 452 Pound Bench Press & Packed On 75 
Pounds Of Muscle Mass In The Process!"

Look, if you’re happy with what you’re benching right now, you definitely don’t need this program… unless you want to keep going up… if you want to keep getting bigger and better.
And you don’t need it if you’re currently happy with your size and muscularity. If you’re happy with the way your body looks and the amount of muscle you carry… then I’d skip this… unless you want to pack on even more muscle.
If you’re as strong as you want to be… or if you’re as quick and as powerful as you need to be for your school’s sport… you probably don’t need it.
But if you want to gain more strength, more muscle, and a much bigger bench press that makes your buddies envious and jealous, this will do it.

Anabolic Again

"How An Obsession With Muscle Led Me To Discover 'Compound Cluster Cycles', And Realize That There Is ONE DEVASTATING THING That is Holding You Back From Building More Muscle... And it's Not Protein or Calories...It's Chemistry"

We all know that you can't just keep building more and more muscle, but I never really stopped to think about the reasons.

Is it the wrong set and rep combination?

That sounds too simple, and besides I had tried every workout under the sun from power lifting to bodybuilding to athletic style training, if there is a set and rep combination that worked I would have already come across it.

Then I thought it might be a special kind of rep, like a forced rep, or negative reps, or a special rep tempo - but I've tried all of those types of reps as well.

Maybe I was training too much? Or was it to little?

Maybe it was a special kind of set, super sets, giant sets, sub set, burnout set, triple set, compound setâ but I have tried all of those types of sets as well.

It sure as hell was not a special supplement I was missing, as I had access to an unlimited supply of the best bodybuilding supplements in the world (more on this later).

The answer was much more obvious. It was More Volume, More Progress, More Frequency AND More Rest and Recovery.

More of everything.

But here is the problem: You can't have MORE EVERYTHING.
It's just not possible.

Body Weight Over Load

 

 Dear friend

Have you ever looked in the mirror after completing a body weight training program only to experience sadness and frustration because you didn’t see the muscular size you were looking for?

You are not alone.

The sad truth is that most people that follow body weight training NEVER see the muscular size and definition they are looking for.

Yes, that's definitely some bad news.

But don't worry, there is some good great news coming up in a bit

If you want to gain weight and build muscle mass as fast as naturally possible, then this exercise is an absolute MUST. Many bodybuilders and weight trainers have gained anywhere from 20 to 30 pounds of muscle in as short as 6 to 8 weeks focusing mainly on this exercise and the special way it is to be performed.