Before I get into this brand new, super cool four week body weight circuit workout, I want to take a moment to stress the importance of periodization in your body weight training program:
See, a progressive plan is the key to continued progress in your training program. And chances are you’re not using one.
Periodization, according to WikiPedia, is ‘an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period.’ (In simple terms, it’s just the organization and planning of training over time.)
In sport, this planning is typically based upon achieving maximum physical abilities (strength, speed, power, etc.) for a competition or period of competitions (i.e., a season). For ‘regular’, non-competitive athlete folks, it’s just as important to organize and plan your training – the focus of the outcome is just different. For example, one might be working towards fat loss for a certain period of time, strength gain for another period, etc.
Workout programming for specific goals is going to be very different. A workout program focused on fat loss and conditioning would employ specific exercise selection, short rest periods and higher rep ranges. Conversely, a program focused on strength would feature longer rest periods and lower rep ranges.
The Typical Approach
Now, the typical method for the body weight training enthusiast is to use the ‘shotgun approach‘ – pick a random workout for the day and do it.
While this may work in the short term (any new stimulus will typically provide results for at least a short period of time) over the long term, lack of workout planning will eventually slow your progress to a halt.
So – the moral of the story is that you need to be following a program like the one I’ve outlined here today if fast and continued progress towards your fitness goals is what you’re after.
Four Week Body Weight Circuit Workout
- 10 stick up
- 10 reverse lunge ea leg
- 10 push up
- 20 body weight squat
- 10 inverted push up
- 10 forward lunge
- (max reps -1) pull up
- 10 one leg squat ea leg
- 10 jump squat
- 10 t push up (5 reps each side)
- 10 single leg dead lift (5 reps each side)
- 10 inchworm
Workout notes –
- Begin each workout with a three to five minute dynamic warm up.
- You’ll do the first complex on day one, the second on day two, the third on day three, and then start over and repeat the sequence on day four with workout one.
- Do three to five minutes of ab work at the end of the workout.
- Finish each workout with three to five minutes of static stretching.
- Your goal is to work the rest periods between each exercise and between each complex down each week. And additionally, you’re working to increase the total volume of the workout – that is, the total amount of work that you do – you might do three rounds of the complex in week one, four rounds in week two, five rounds in week three, etc.
- In addition to doing this workout three to four times per week (give yourself 48 hours rest between sessions), you’re going to do 30-45 minutes of ‘recovery cardio’ on your off days. This could be a light jog, a bike ride,even a very light weight workout if you’re just dying to get those guns pumped:)
In conclusion, I hope this four week body weight circuit workout program has helped you realize the importance of a progressive program to reaching your ultimate fitness goals.
It’s brutal – and fun – and followed to a “T”, I know you’ll get great results – and love it!
And – if you’re looking for an even MORE detailed, progressive body weight workout – with exercise picture/video demos, bonus workout material, and a lot more – check out my new “Death by Body Weight” program by clicking the link below:
I can honestly say it’s my best body weight – only workout program yet.
Thanks, and talk soon –
Forest Vance, MS, CPT, RKC II