Body weight workout

With nothing, or just a few weights, you can get in shape

by JUSTIN GRINELL

Utilizing just your body weight for a workout can sometimes be even more demanding than if you had all the equipment in the world. Try this extreme body weight circuit three to four days per week and watch your physique transform with just your body weight.

The workout

The key to a great body weight workout is to utilize all of the major movements: pushing, pulling, squatting, crawling, sprinting and jumping.

By combining these types of movements into one workout, you hit nearly every single muscle in your body, causing your heart to race to supply them with blood and oxygen.

As you finish each round of exercises, the reps and distance decrease, so your body and mind have something to look forward to.

Directions After a quick dynamic warm-up, perform all of these exercises in a circuit fashion for the prescribed number of reps or distance. Once you finish each of the exercises, repeat the circuit with minimal rest between exercises and rounds.

Chin-Ups Reps: 12, 10, 8, 6, 4, and 2

Hang from whatever safe thing you can find. With your palms facing you and your arms shoulder width apart, pull your body up until your chin is higher than your hands. Lower with control until your arms are fully extended and repeat. If you cannot perform a chin-up or pull-up, simply hang from the bar for double the number of reps but instead use seconds.

Dips Reps: 12, 10, 8, 6, 4, and 2

Find some parallel bars and go to work. Make sure to lean into the motion and go as far down as possible. Make sure to extend all the way up at the top. If you don’t have any parallel bars at the park, perform close-grip push-ups instead.

Sprints or Running Reps: 60, 50, 40, 30, 20, 10 yards

Try and run at 80-90 percent of your top speed. Focus on quality form.

Jump Split Squats Reps, 12, 10, 8, 6, 4, and 2

Stand with your body in a split stance position. Jump as high as you can and as you are in the air, switch your legs so that the opposite one is forward. Begin the next rep as fast as possible. You will perform the prescribed number of reps on both legs.

Bear Crawl Reps: 60, 50, 40, 30, 20, and 10 yards

Bend down and get on all fours and simply crawl. Make sure to keep your lower back flat and pretend that you are balancing a glass of water on your lower back. Focus on quality movement, not speed.