This is a workout that one of my clients will be performing on her own this weekend.

She is a 50 yr old woman who has transformed her body over the past 4 months.

• 16 lbs of fat melted away
• 5 lbs of muscle gained
• Hundreds of dollars spent on a new wardrobe (sorry)

The Workout

Dynamic Warm-Up - arm circles, single leg hip circles (both directions), ankle bends, ankle circles, knee circles, "hula" hip circles + jumping jacks

Superset # 1 – Perform both exercise back to back with no rest between sets – 1 min rest between supersets

• Hip Thrusts – 10 reps, then jump up and go straight to

• Dumbbell Swings with 8 lb DB – 10 reps, than flop back down for another 10 Hip Thrusts

100 reps of each exercise (10 sets of 10)

Sprint Set #1

Bike Sprints – 3 x 10 sec sprint / 50 sec rest (total time 180 sec)

Superset # 2 – same rules as above

• Shuffles – 5 sets of 40 reps

• 2 Arm Rows – purple band – 5 sets of 8 reps

Sprint Set #2

Bike Sprints – 5 x 10 sec sprint / 50 sec rest (total time 240 sec)

Superset #3

• Bench Push-Ups – 4 sets of 5 reps

• Bench Squats – 4 sets of 20 reps

• Alternating Hammer-Grip Bicep Curls – 10 lb Dbs – 4 sets of 10 reps per arm

Sprint Set #3

Bike Sprints – 3 x 10 sec sprint / 50 sec rest (total time 180 sec)

and finish with some Resistance Stretching for all of your target muscle groups

Health Habits

All information contained within this site, http://boomerbodyweightworkouts.posterous.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website or its newsletter.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website or its newsletter.

The information provided within this website are believed to be accurate based on the best judgment of the authors but the reader is responsible for consulting with their own health professional on any matters raised within.  Health information changes rapidly.  Therefore, some information within this website or its newsletter may be out of date or even possibly inaccurate and erroneous.  We do not assume any liability for the information contained within this website or its newsletter, be it direct, indirect, consequential, special, exemplary, or other damages.

Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Any and all product names referenced within this website or its newsletter are copyright and trademarks of their respective owners.  None of these owners have sponsored, authorized, endorsed, or approved this website or its newsletter.

Always read all information provided by the manufacturers' product labels before using their products.  This website nor the authors of its newsletter are responsible for claims made by product manufacturers. 

The statements made within this website and its newsletter have not been evaluated by the Food and Drug Administration. 

This workout is a bit of a niche program.

It is designed for trainees with limited workout space and no exercise equipment.

Program Goals:

• Improved Aerobic Fitness
• Accelerated Fat Loss
• Increased Muscular Strength
• Correction of Typical Muscular Imbalances

The workout consists of 2 workouts that can be performed twice per week for a total of 4 workouts

The remaining 3 days of the week can be devoted to the walking program outlined in Boomer Bodyweight Workout #1

WORKOUT #1

Superset #1

Perform the following two exercises back to back for 5 minutes with no rest between sets

• Chair Squats - Maximum 20 reps per set
• Push-Ups - Maximum 10 reps per set - choose a push-up version that matches your level of fitness

Superset #2

Perform the following two exercises back to back for 5 minutes with no rest between sets

• 1 Leg Deadlift - Maximum 10 reps per leg
• Bodyweight Row using kitchen table - Maximum 20 reps

Superset #3

Perform the following two exercises back to back for 5 minutes with no rest between sets

• Shuffle Lunge - Maximum 30 reps total for both legs
• Plank - Work up to 60 seconds

Repeat all 3 supersets 2 to 3 times

One complete circuit of all 3 supersets takes 15 minutes + any rest you take between supersets. Two circuits will take 30 min +. Three circuits will take 45 min+

It's important to keep rest to an absolute minimum. This is how you are getting the aerobic benefit of the workout.

WORKOUT #2

Superset #1

Perform the following two exercises back to back for 5 minutes with no rest between sets

1 or 2 Leg Hip Thrusts - Maximum 20 reps total for both legs

Bodyweight Tricep Extensions - Maximum 10 reps

Superset #2

Perform the following two exercises back to back for 5 minutes with no rest between sets

Bulgarian Split Squats - Maximum 10 reps per leg

Bear Crawls - Crawl 5 yards forward, reverse and crawl 5 yards backward

Superset #3

Perform the following two exercises back to back for 5 minutes with no rest between sets

Reverse Lunges - Maximum 10 reps per leg

Plank - Work up to 60 seconds

Repeat all 3 supersets 2 to 3 times

One complete circuit of all 3 supersets takes 15 minutes + any rest you take between supersets. Two circuits will take 30 min +. Three circuits will take 45 min+

It's important to keep rest to an absolute minimum. This is how you are getting the aerobic benefit of the workout.

And remember to go at your own pace. The goal is to get healthy.

If you are a beginner, it is most important to learn how to perform the exercise well before picking up the intensity.

For advanced trainees, focus on reducing rest time and increasing the difficulty of the exercise

Health Habits

All information contained within this site, http://boomerbodyweightworkouts.posterous.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website or its newsletter.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website or its newsletter.

The information provided within this website are believed to be accurate based on the best judgment of the authors but the reader is responsible for consulting with their own health professional on any matters raised within.  Health information changes rapidly.  Therefore, some information within this website or its newsletter may be out of date or even possibly inaccurate and erroneous.  We do not assume any liability for the information contained within this website or its newsletter, be it direct, indirect, consequential, special, exemplary, or other damages.

Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Any and all product names referenced within this website or its newsletter are copyright and trademarks of their respective owners.  None of these owners have sponsored, authorized, endorsed, or approved this website or its newsletter.

Always read all information provided by the manufacturers' product labels before using their products.  This website nor the authors of its newsletter are responsible for claims made by product manufacturers. 

The statements made within this website and its newsletter have not been evaluated by the Food and Drug Administration.