Boomer Bodyweight Workout #2
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
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