This was my first Century Pullup workout, the first time I ever did 100 reps in a single workout. It was a massive hour long bodyweight workout with lots of circuits.
It's best to move between lower body, pushing, and pulling exercises, as that gives each muscle group time to rest while the other works. If your goal is strength, take a rest (1-minute) at the end of the circuit. If your goal is fat loss or fitness, take no rest or a very short rest.
You can do hundreds and hundreds of reps, have fun, and avoid overuse injury with this approach.
For example, to get those pullups, I was using this circuit:
1A) Squats
1B) Pullups
1C) Pushups
I also did a tough pushup challenge. My goal was 10 sets of 30 pushups. These were supersetted with bodyweight squats and TRX rows. I was only able to do three sets of 30. For the remainder of the 10 sets, I did 22-25 reps, took a short break, and then finished the rest of the reps (to hit 30 each time).
My chest, tris, upper back, and lats will be tired tomorrow. But that's okay, because I'm going to get under the bar to squat.
Today's total reps:
825 reps
200 squats
400 pushups
125 rows
100 pullups
I then followed that with a repetitive Facebook Fitness QnA session. I gave the same answer to 10 different, yet very similar questions such as:
Q: What are good exercises to get rid of belly fat, "squirrel wings under arms" and to tighten thighs?
Answer:
Here's the perfect plan: You must combine diet with total body metabolic resistance training for the perfect 1-2 punch for losing belly fat. Grab these... 1) FREE meal plans: www.TurbulenceTraining.com/freemealplans and 2) And get these workouts: www.HomeWorkoutRevolution.com (bodyweight only) or www.turbulencetraining.com (bodyweight and dumbbell exercises)
Today's Kickbutt Mindset Tip:
"If you don't know what you want, you end up with a lot you don't." - Doorman, Fight Club
Avoiding problems will not make the situation better. Take action and attack them head-on instead.
Have an awesome day and if you need a short workout, try this out, it's one of Bally the Dog's favorites!
- www.HomeWorkoutRevolution.com/freeworkout
Oh, and I hope you caught this podcast
- http://cashflowdiary.com/cfd-105-high-impact-guest-craig-ballantyne-talks-reaching-beyond/
Push on to a great week,
Craig Ballantyne, CTT
***
12 week cumulative total:
15,000 Bodyweight Squats
It's best to move between lower body, pushing, and pulling exercises, as that gives each muscle group time to rest while the other works. If your goal is strength, take a rest (1-minute) at the end of the circuit. If your goal is fat loss or fitness, take no rest or a very short rest.
You can do hundreds and hundreds of reps, have fun, and avoid overuse injury with this approach.
For example, to get those pullups, I was using this circuit:
1A) Squats
1B) Pullups
1C) Pushups
I also did a tough pushup challenge. My goal was 10 sets of 30 pushups. These were supersetted with bodyweight squats and TRX rows. I was only able to do three sets of 30. For the remainder of the 10 sets, I did 22-25 reps, took a short break, and then finished the rest of the reps (to hit 30 each time).
My chest, tris, upper back, and lats will be tired tomorrow. But that's okay, because I'm going to get under the bar to squat.
Today's total reps:
825 reps
200 squats
400 pushups
125 rows
100 pullups
I then followed that with a repetitive Facebook Fitness QnA session. I gave the same answer to 10 different, yet very similar questions such as:
Q: What are good exercises to get rid of belly fat, "squirrel wings under arms" and to tighten thighs?
Answer:
Here's the perfect plan: You must combine diet with total body metabolic resistance training for the perfect 1-2 punch for losing belly fat. Grab these... 1) FREE meal plans: www.TurbulenceTraining.com/freemealplans and 2) And get these workouts: www.HomeWorkoutRevolution.com (bodyweight only) or www.turbulencetraining.com (bodyweight and dumbbell exercises)
Today's Kickbutt Mindset Tip:
"If you don't know what you want, you end up with a lot you don't." - Doorman, Fight Club
Avoiding problems will not make the situation better. Take action and attack them head-on instead.
Have an awesome day and if you need a short workout, try this out, it's one of Bally the Dog's favorites!
- www.HomeWorkoutRevolution.com/freeworkout
Oh, and I hope you caught this podcast
- http://cashflowdiary.com/cfd-105-high-impact-guest-craig-ballantyne-talks-reaching-beyond/
Push on to a great week,
Craig Ballantyne, CTT
***
12 week cumulative total:
15,000 Bodyweight Squats
- 10,635
- 7467
- 2518
- 841
- 1086
- 515
- 265
2 comments:
Amazing training, I've trained with this programme for some time and results are amazing. gym riyadh
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