Weightless Workout

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Weightless Workout

Here is a workout program that doesn't require one ounce of weight. This workout is based on the Navy Seal Team workouts. Needless to say this workout is tough and effective. It is also full of ideas you can build apon so you can come up with your own super workouts. There are two parts to the workout. Each part should take you exactly 20 minutes to complete. Take a one minute rest between each set. Perform the exercises in the super sets back to back with no break. Alternate each of the two schedules on different days. Do legs and shoulders one day. Chest and stomach the next. Don't expect to be able to do every rep the first few times you do these exercises. The way they work in combination is killer. Do what you can but do each of the exercises. Once you can handle both sets with no problem, you can then combine them into one 40 minute super workout. Enjoy.

Workout Set #1 (Chest and Abs.)
Standard push-up = 2 sets of 30 reps
Hanging Leg Raise = 2 sets of 20 reps
Tricep push-ups = 2 sets of 20 (start with your hands under your face, thumb and index finger form a triangle)
Dips = 2 sets of 20
Alternating crunch = 2 sets of 30 (lying on your back, bring your right elbow up to meet your left knee, your leg is almost straight as you bring it up)
Dive bomber push-up = 2 sets of 15
L-sit crunch = 2 sets of 30 (lying on your back with both legs up at a 90' angle bring your right elbow up to your left knee, alternate)
Super set = 5 dive bombers, 10 dips, 15 tricep push-ups, 20 standard push-up. One full minute of regular crunches, max reps.
Oh ya baby! doesn't that feel good?

Workout Set #2 (Shoulders and legs)
Wide grip pull-up = 2 sets of 10
Squats = 2 sets of 15
Standard pull-up = 2 sets of 12
Alternating lunge = 2 sets of 30 (each leg 15 times)
Chin-ups = 2 sets of 12
Power lunge = 2 sets of 10 (do a squat but on your way up you jump forward into the air and turn 180 degrees, that is on rep)
Cross grip pull-up = 2 sets of 10
Squat thrust = 2 sets of 10 (squat and push out into a push-up position and then come back in and stand up)
Super set 1 = 2 wide grip pull-ups, 3 standard pull-ups, 4 cross-grip pull-ups, 5 chin-ups.
Super set 2 = 5 standard squats, 6 alternating lunges, 7 power lunges, 8 squat thrusts.
Thats it, quick, to the point and brutal. I like this workout because it developes functional muscle. These exercises will improve your daily life and turn you into a high performance individual.