With the holidays approaching, people always get busy and forget their workouts. Then in January, you end up on the treadmill with all the other guinea pigs.
That’s harsh, but true. It’s a vicious cycle and you’re going to stop it THIS year.
And if you think bodyweight exercises are too easy, than you need to put in these technique boosters to make your bodyweight exercises harder.
We’ll talk about the boosters and then we’ll end it with a sample circuit using these new methods you just discovered to have an amazing bodyweight workout today… or tomorrow. Whenever.
Booster # 1 – The 1-1/2 rep method
Let’s do this with the pushup. Go all the way down, then halfway back up, then all the way back down, and finally all the way up.
That’s ONE rep.
You should use that with the split squat or Bulgarian split squat. It’s tough.
Booster # 2 – The 90% method
This is when you come back up on an exercise only 90%. This puts more tension on the muscle. So, for a bodyweight squat, you would come back up only 90% and then go back down. You treat all reps this way… yowza.
Booster # 3 – The Triple Stop
This one is my favorite (that’s why I capitalized each letter). I like to use this one with a variety of pushups… like the close-grip pushup.
So, here’s how to do it… For a triple stop pushup, you go halfway down and pause for one second. Then go the rest of the way down until you are at the bottom. Pause for another second. Finally, come back up. That’s one rep.
The triple stop is brutal. I’ve yet to try it with a lower body exercise like the bodyweight squat, but I bet it’s just as brutal… if not brutaler (it’s a word… look it up).
Alright, let’s use these boosters for a circuit.
Do the following circuit 3 times, resting for 1 minute between circuits:Bulgarian Split Squat (1-1/2 rep method) (8/side) Triple Stop Decline Pushup (10) 90% Strap Inverted Row or Bodyweight Row (12) Inchworm (30 seconds)
Great times… great metabolic times.
So use those boosters with your workouts to make your bodyweight workouts more fun and challenging. And if you run a bootcamp, start using those boosters to bring a new challenge to your campers.
Train hard and have fun,
Mike Whitfield, CTT