Are you looking for a bodyweight workout to test your strength and endurance? Try this simple little round that I found on crossfit today. It’s their Workout Of The Day or WOD and If you’re not sweating and panting like a dog when you’re done, there’s something wrong.
The idea is to complete as many of these rounds as possible in 20 minutes.
Body Weight Pull Ups
Pull-ups & Chin-ups force you to lift your own body weight and are one the best strength training exercises you can do for strength & muscle mass. Pull ups are done with palms facing away from you which then uses more back and less bicep making it harder than chins.
Do 5 reps
Push Ups
Push ups are a great body weight exercise for the chest and triceps. You don’t need any equipment to do them and they can be done anywhere – at home, at work or even in your hotel room. I recently did a review of the navy seals perfect pushup which adds a little twist to the old favorite.
Do 10 reps
Body Weight Squat
The traditional squat is the king of lower body exercise. It’s a multiple joint exercise involving the ankles, knees and hips building mass in the calves, quads and glutes. Squats are oxygen intensive when done properly as they’re one of the bodies largest muscle groups.
Do 15 reps
What seems a series of simple exercises becomes more complex when you’re shooting for as many rounds as possible within 20 minutes.
This is NOT a beginner workout program as many people have trouble doing even 1 pull up. As the workout continues, you may find that you do 2 pull ups and have to rest before doing another. This is known as rest-pause technique.
Summary
This crossfit workout of the day is named “Cindy”
5 Pull Ups
10 Push Ups
15 Squats
Do as many rounds as you can in 20 minutes.
i have been doing this workout for about nine years in martial arts warm ups and you should try to add in a 30 sec midway (90 degree) hold in the pull up, chin up, and push up possitions right after the twenty minutes. its great!
Rick, how often do you do it?
my resistance training is on an every three day cycle. meaning i use free weights on day one, then i max on push ups and then do the push up/pull up/ squat sets on day two, then i work out with my total gym on day three. also i fit in 200-2000 crunches (not all the same type of crunch tho) and i do at least a 5 mile run every day (usually with a weight vest) and do a set of 30 pull ups at 4/5ths of the run. i do this seven days a week and usually take a day off every month or so when (depending on how hard i work). thats the ruff outline of my workout. also if you want to step up the intensity of your resistance training go for a hard run before hand so that your cardio is already spent.
What sort of weight vest do you use? brand name I mean. I’m in the market for one for running stairs
I use a GoFit vest. its a comfortable fit but i’ve found that if you do standing leg stretches where you need to bend over or do push ups with on the Velcro straps tend to tear but you can sow them back on easily enough. there are definitely nicer brands out there but GoFit was the most affordable. something you might like to try though if you get the chance is running with a heavy punching bag on your shoulder (switch sides at half way).
Ya, I’m going to be building some sandbags here real soon for summer and do some sandbag training. Running / stair climbing / get ups etc.
I was looking at the Xvest (I think it’s called)
I’ve heard of the Xvest. they look like they’re made of tougher fabric than the GoFit vests. I would probably go with the Xvest.
thanks for you