280 to 420
Bench, No Equipment
Strength Training, Toning
This brutal 35 minute bodyweight workout is not only a great routine for anyone short on equipment but it is also awesome for building functional strength. Building control over your own body is by far the ultimate test of fitness but many people get lost in the hype of cardio or bulging muscles. Most never even realize that what makes everyday life easier and more enjoyable is not related to how far you can run or how much you can bench press but how well you can control your own body.
Building strength in relation to your own bodyweight is just part of an equation that also includes flexibility and balance, and this routine has them all covered. This is a functional workout that uses very little equipment but still manages to be incredibly difficult. Build the mastery of your own body that can only be achieved by stepping away from the cardio and weight machines and really testing every muscle in your body.
In this routine you will be required to use muscles in combinations that no piece of equipment can come close to. It will teach your nervous and muscular systems, to coordinate hundreds of small supporting muscles and large exertion muscles simultaneously just as they are required to do in everyday life situations.
With this brutal 35 minute bodyweight workout you won’t just be burning calories at an extremely high rate, you will also be training your body to perform more efficiently and effectively making every thing you do seem effortless. We estimate that this challenging routine burns between 8-12 calories a minute, or roughly 280 - 420 total.
3 Bodyweight Exercises per Group
3 Sets of Each
This group of 12 exercises will make you sore in places you didn’t even know had muscles. But be careful, this is not for those new to exercise. You need a good base before you attempt this routine and even those who have been working out for years should start with only one set of each exercise to gauge how your body will react the next day. After all a little bit sore is good but, so sore that you can’t move the next day is not what you want.
If you don't have access to equipment for a pull up, do dumbbell pullovers instead.
Make sure that you warm up and cool down before starting into this routine.