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