In yesterday’s message, I mentioned that I would be focusing on bodyweight workouts for the next couple of weeks in my own training.
Got quite a few questions on what the workouts were going to look like – so check it out, here’s today’s session (inspired by Bodyweight Surge):
20 Minute Handstand / Pistol / Leg Raise Workout
* Joint mobility, foam roll, dynamic stretch to warm up for approx 7 mins
* Do 5 rounds total of the circuit below (takes approx 10 minutes)
* Take approx 30 seconds rest between exercises and 60 seconds rest between rounds
* Static stretch tight muscle groups for approx 3 mins to finish
1 – Handstand holds / handstand push ups … do 3 to 5 hspu’s, then hold lock out for approx 20 sec
2 – Modified pistol squats (one leg hanging off side of box) – 5 reps per side
3 – Hanging knees to elbows, keep it strict, no momentum – 8 to 10 reps
If YOU are looking to give your body to take a “break” from the hard and heavy lifting …
And / or if you’re looking to focus on the fat loss / conditioning element like me …
I recommend that you incorporate workouts like this one into your overall routine.
Hope that helps!
And talk soon -
- Forest Vance
Certified Progressive Calisthenics Instructor
Master of Science, Human Movement
PS - Be sure to check out Bodyweight Surge for a complete 14 day bodyweight only training plan you can use to burn fat anywhere:
PPS - Tomorrow is the last day of our Zombie Kettlebell give-away contest – be sure to pop over and get yourself entered to win if you haven’t yet: