Full Body Workout
As I mentioned before, I’ll be switching to a Full Body Workout Routine 3x per week with two days of running for cardio.
More information about Full body workouts below
I’ve named my routine nicely:
Super Human Strength
I laid it out as best I could, so that you’d hit different muscles each exercise.
This is not a routine for beginners
(Hence the name)
Start With Your Warmup
The first 11 exercises are your warmup and around 50% max reps.
So if you can do 20 push-ups max, you’ll do only 10.
You’ll follow up with 45 seconds of rest in between.
Once you get to the Squats, you can either stop to stretch or continue with your 80% max reps now.
A good way to know your 80%, it is the last rep you can do with proper form.
These exercises have 1:30 in between for rest.
| Exercise | Reps | Rest |
|---|---|---|
| Biceps/ Back | ||
| Chest | ||
| Legs | ||
| Core |
Super Human Strength
| Exercise | Reps | Rest |
|---|---|---|
| Downunder Pull-up | ||
| Mountain Climbers | ||
| Superman | ||
| Push-up | ||
| Downunder Chin-up | ||
| V-Up | ||
| Diamond Push-up | ||
| Lunge | ||
| Plank | ||
| Pull-up | ||
| Pushup Incline | ||
| Squat | ||
| Flat Straight Leg Raise | ||
| Behind Head Pull-up | ||
| Dips | ||
| Bridge Curls | ||
| Hanging Leg Raise | ||
| Chin-up | ||
| Bar Push-up | ||
| One Legged Squat | ||
| Side Plank | ||
| Close Grip Chin-up | ||
| Dive Bomber Push-up | ||
| Standing Calf Raise | ||
| Knee To Elbows | ||
| Commando Pull-up | ||
| Push-up Explode | ||
| Explosive Pull-up | ||
| Inchworm Pushup | ||
| Neutral Grip Pull-up | ||
| Typewriter Pull-up | ||
| Wide Pull-up |
Full Body Workouts
Here’s a couple of videos in regarding full body workouts:
Click here to see my Day 1 and photos of my 90 Day Challenge.
Awesome! I love how these exercises don't use much equipment at all. Amazing how body weight exercises can build superhuman strength! Way to go!!
Yeah that’s the beauty of body weight exercises. You can progress so far.
People can go from pushups on their knees to one armed pushups and from assisted pull-ups to one arm pull-ups.
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@upmewhale Whats the criteria to get these upvotes ??
I used the bot. If you go to steembottracker dot com and use this bot.
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Thank you so much.
keep it up!
Thank you
@nisaac86 Excellent routine and very good discipline, you are constant so you are getting good results and notice the physical change, all the exercises are very good.
Thank you very much. I’ll be more disciplined with my diet this month for better results.
@nisaac86 Excellent so you will see results much faster, complying with everything planned to the letter...
Yes. It’s tough because if there’s one thing I love, it is food. 😋
Awesome progress!
Thank you!
Do you train legs without weights? How do you get enough pump for them?
Yeah it’s never an easy gig with the legs to get a solid pump, but I manage. Usually with pistol squats or one legged squats.
I’m not looking to get huge but it gives a good burn
I get it. Pistols are super though with good form. Have you ever thought about mixing some weight squats/deadlifts in the programm but maintaining the remaining bodyweight exercises?
Yeah I would recommend that for people, for me I am only wanting to work with body weight and the equipment that I have.
At this point, The only way I could think of becoming a superhuman is somehow building myself an IronMan suit. Nice post man.❤️
When you build it, they will come. I’m not sure who ‘they’ are but ive always heard it.
Maybe in this case ‘they’ would be the secret service to take your suit....
Hahahaha, right👍.I hope so.
Keep working:) ! Focus on consistency and not intensity, your are making great progress.
Thank you! I see you’re new to Steemit. Welcome!
I’m just getting the hang of things around here. It’s a pretty awesome place.
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I am so numb about sports :) I like being at home more: D
Yeah I do these workouts at an outdoor calisthenics gym. It’s my favourite.
Wow! That's a super workout man! That's a very extensive list of exercises. I will definitely be adopting some of these for my work out.
Thanks! If you have any questions about any of them, please let me know.
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Beautiful, my friend
Health balance is a lifestyle, wonderful information from you
Thanks for sharing..
Thank you for stopping by and enjoying it.