Bodyweight Workouts for Men 75 Anytime, Anywhere

Exercises to Build a Better Body

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CONTENTS
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 006
Bodyweight Basics 008
What Is Bodyweight Resistance Training? . . . . . . . . . . . . . . .010
Advantages of Bodyweight Resistance Training . . . . . . . . . . .012
Must-Haves and Useful Extras / How to Use This Book . . . . .014
Anatomical Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .016
The Big Six . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .018
Squats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 018
Lunges / Push-Ups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 020
Burpees / Inverted Rows . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 022
Pull-Ups. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 024
Modifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .026
Body Angle / Stability / Range of Motion . . . . . . . . . . . . . . . . . 026
Points of Contact / Speed . . . . . . . . . . . . . . . . . . . . . . . . . . . . 028
Functional Warm-Ups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 030
Inline Lunge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 031
Resting Squat / Trunk Stability Push-Up . . . . . . . . . . . . . . . . . 032
Inner Thigh Mobility / Thoracic Rotation. . . . . . . . . . . . . . . . . . 034
Recovery / Foam Rolling Technique . . . . . . . . . . . . . . . . . . . 036
Nutrition / Hydration . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 038
Level 1 040
Dead Hang/ Mountain Climber . . . . . . . . . . . . . . . . . . . . . . . .042
Reverse Plank Bridge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 044
Alternating Lateral Lunge . . . . . . . . . . . . . . . . . . . . . . . . . . . 046
Standard Push-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 048
Chin-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 050
Close-Grip Inverted Row / Pike . . . . . . . . . . . . . . . . . . . . . . .052
Inverted Bodyweight Row . . . . . . . . . . . . . . . . . . . . . . . . . . 054
Pull-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 056
Down Dog Push-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 058
Burpee . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 060
Military Push-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 062
Elbow Bridge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 064
Pelvic Peel . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 066
Forward Hinge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 068
Backward Burpee . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .070
X-Jack / Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .072
Hanging Scapula Retraction / Back Lunge . . . . . . . . . . . . . . . 074
Push-Up Jack . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .076
Bridge Kick . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .078
Wall Sit / Squat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 080
Ares Workout / Perseus Workout . . . . . . . . . . . . . . . . . . . . . 082
Round the World . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 084
Thor Workout / Super Circuit The 300 . . . . . . . . . . . . . . . . . 086
Super Circuit Five . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 088
10 to 1 / Push vs Pull . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 090
Dynamic Duos / Hi-Lo . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 092
Burn . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 094
Leg Day . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 096
Level 1 Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 098
Level 2 100
Deep Squat / Spiderman Push-Up . . . . . . . . . . . . . . . . . . . . .102
Front Lunge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .104
Alternating Cross-Over Lunge . . . . . . . . . . . . . . . . . . . . . . . .106
Archer Pull-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .108
Hanging Leg Raise / Frog Hold . . . . . . . . . . . . . . . . . . . . . . . 110
Forearm Push-Up / Hollow Body Hold . . . . . . . . . . . . . . . . . . 112
T-Stand . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 114
Hanging Reverse Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 116
Shrimp Squat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 118
Back Bridge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .120
Pigeon Peel / Butterfly Peel . . . . . . . . . . . . . . . . . . . . . . . . . .122
Bulgarian Split Squat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 124
1-2 Push. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .126
Dragon Walk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .128
Skater Jump / Archer Push-Up . . . . . . . . . . . . . . . . . . . . . . .130
Backward Push-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .132
Single-Leg Burpee . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .134
Plyometric Push-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .136
Stop-and-Go Push-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .138
Pike Push-Up to Push-Up . . . . . . . . . . . . . . . . . . . . . . . . . . .140
Crazy 8s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .142
Hercules Workout / Hannibal Workout . . . . . . . . . . . . . . . . . .144
Push-Pull Pairs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .146
Yue Fei Workout / Super Circuit Fantastic Four . . . . . . . . . . .148
Legendary Legs / All-In . . . . . . . . . . . . . . . . . . . . . . . . . . . . .150
Fire . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .152
Tri-Phase / Super Circuit Per-4-Mance . . . . . . . . . . . . . . . . . .154
Tri-Set . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .156
Level 2 Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .158
Level 3 160
Handstand Walk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .162
Hollow Body Rocker / Squat Jump . . . . . . . . . . . . . . . . . . . .164
Pistol Squat / Planche . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .166
One-Arm Chin-Up / One-Arm Inverted Row . . . . . . . . . . . . . .168
Front Lever . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 170
Single-Leg Reverse Bridge . . . . . . . . . . . . . . . . . . . . . . . . . . . 172
Neo Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 174
Pancake Push-Up / Flutter Up . . . . . . . . . . . . . . . . . . . . . . . . 176
Burpee to Pull-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 178
Plyometric Inverted Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . .180
Pedal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .182
L-Sit Chin-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .184
Single-Leg Pelvic Peel . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .186
Knee Tuck Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .188
T-Stand Jump . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .190
Burpee to Chin-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .192
Tuck Jump Burpee . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .194
Dragon Flag / One-Arm Push-Up . . . . . . . . . . . . . . . . . . . . . .196
Skin the Cat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .198
Squat to L-Sit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 200
Leg Hell . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .202
Alexander Workout / Spartacus Workout . . . . . . . . . . . . . . . 204
Push/Pull Power / Vlad Workout . . . . . . . . . . . . . . . . . . . . . . 206
Foundation / Forged . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 208
Inferno . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .210
Evolution . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .212
Super Circuit The Bodyweight 500 . . . . . . . . . . . . . . . . . . . . .214
Super Circuit Beast Mode . . . . . . . . . . . . . . . . . . . . . . . . . . .215
Redline . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .216
Level 3 Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .218

Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .220
About the Author / Acknowledgments . . . . . . . . . . . . . . . . . .224
INTRODUCTION
Use the body you’ve got to get the body you want!
Intimidated by the gym? Short on time or money? Travel frequently? Or just sick of that
guy constantly doing bicep curls on the gym’s squat rack? … Keep reading!
Calisthenics, or bodyweight training, is arguably the world’s oldest form of strength
training, and now the hottest! Banish the barbells, build lean muscle, decrease body
fat, increase performance, and do it all anytime, anywhere.
As a master instructor, I help people from all walks of life get fit and improve their overall
health. My clients include superhuman pro football players, elite field sport athletes,
and professional race car drivers. They also include men just like you—busy guys who
value every second, and to whom efficiency and economy is just as important as body
fat percentage. No matter the goal, I’ve successfully used the exercises in this book to
help my clients reach peak physical fitness!
This book will take you on an incredible journey to a fitter, stronger body using little
more than your own bodyweight. Featuring 75 exercises—each with modifications to
meet any ability level—36 unique workouts, and a dynamic 90-day plan, Bodyweight
Workouts for Men will challenge your perception of strength training and evolve your
approach to fitness. I can’t promise you it will be easy, but I can promise it will be
worth it!
Join the bodyweight revolution!
BODYWEIGHT
BASICS
The first step in your bodyweight
revolution is to understand what you’re
fighting for! Among other things, this
chapter teaches you the “Big Six”
exercises that will form the foundation of
your training. It also explains the means to
make any exercises easier or harder with
simple, easy-to-follow modifications.
I strongly recommend digesting the
information in this chapter, as it will
make all your training more effective
and efficient.
10 BODYWEIGHT BASICS

WHAT IS BODYWEIGHT
RESISTANCE TRAINING?
Bodyweight exercises are strength-training
exercises that don’t require the addition of free
weights such as dumbbells or barbells. The
practitioner’s own weight provides the
resistance for the movements.
Examples of traditional bodyweight resistance exercises
include push-ups and pull-ups. The beauty of this training is
that for every exercise, there’s a simple yet effective way to
increase or decrease the exercise’s challenge. Take the push-
up, for example. To make the exercise less difficult, you can
perform a kneeling push-up. To make it more difficult, you
have a multitude of options, from changing your hand
positions to establishing stops throughout the motion to
elevating your feet. These variations not only increase the
exercise’s difficulty, but also extend the range of motion and
recruit more muscle fibers.
In general, increasing the number of repetitions will
improve endurance, while strength gains are made by
increasing the intensity of the exercise by decreasing
leverage, by working at the ends of range of motion, or by
adding dynamic tension.
Organizations such as the World Calisthenics
Organization and competitions such as Battle of the Bars
showcase the elite performance that can be garnered from
bodyweight resistance training. Practitioners and legends
such as Al Kavadlo, Kenneth Gallarzo, Frank Medrano, and
Denis Minin defy gravity on YouTube and other social media
sites with physics-bending feats of strength created by
utilizing the same techniques presented in this book.
Despite what an entire industry tries to promote, you do
not need to pick up a weight to gain strength, increase lean
muscle mass, and improve athletic performance.
 WHAT IS BODYWEIGHT RESISTANCE TRAINING? 11

BENEFITS OF BODYWEIGHT RESISTANCE TRAINING

VERSATILITY CONVENIENCE COST EFFICIENCY
While every exercise Because your own body Bodyweight resistance We all live busy lives;
can be adapted to supplies the resistance training will cost you time is our most
provide a greater for the exercises, nothing. You can keep precious commodity.
challenge to the bodyweight training can those monthly gym Combining strength and
practitioner, the basic be undertaken anytime, fees, so it might even cardio workouts saves
exercises are also anywhere—your home, a save you money. time and reduces the
perfect for beginners. hotel room, a gym, or in transition time between
the great outdoors. exercises. Most
workouts take only
10 to 45 minutes.
12 BODYWEIGHT BASICS

ADVANTAGES OF BODYWEIGHT
RESISTANCE TRAINING
Let’s be honest. While we work out for the health benefits, a big plus is looking great with
your shirt off. Being fit, lean, and healthy boosts self-confidence and makes you want to
spend more time training.

I suspect you’re interested in decreasing body fat, gaining load, not reps. But why can’t bodyweight exercises be
strength, adding lean muscle, and improving your athletic progressive? Take standard push-ups. Perform as
performance. The exercises and programs in this book many repetitions as possible in a given time, and it’s
will help you meet those goals. only about endurance. Increase the time it takes to
perform each rep, however, and/or the dynamic tension
(the muscular force required to execute that rep), and it
ADAPTABILITY
makes the exercise more challenging and builds both
For years the fitness industry portrayed bodyweight strength and lean muscle mass, just like adding weight to
exercise as little more than a warm-up, endurance, or a barbell. Applying these basic principles to every
cardio workout. The theory was that gaining strength bodyweight exercise allows you to adapt the resistance
required lifting heavy, progressively, and with attention to and force required.
 ADVANTAGES OF BODYWEIGHT RESISTANCE TRAINING 13

BUILD LEAN MUSCLE AND BURN FAT

through exercise adaptations, and there really are an
You’ll work multiple muscle groups at once via compound endless number of ways you can apply the techniques,
exercises. The minimal equipment and space required exercises, and workouts found in this book.
make it easy to transition between exercises, reducing
rest time and allowing for a high intensity interval training
type of workout. Alternating sets with minimal or no rest
CORE STRENGTH
forces the body to produce muscle-building and fat- Consisting of at least 29 muscles, your core is more than
burning hormones like HGH and testosterone. This also just six-pack abs. Every bodyweight exercise featured in
stimulates excess post-exercise oxygen consumption this book engages the core either as a primary muscle or
(EPOC, also known as the “afterburn”), the measurable for stabilization. This will not only carve the kind of killer
increased rate of oxygen intake following strenuous core usually featured on models on the front covers of
activity intended to erase the body oxygen debt. Fatty fitness publications, but will also improve your posture
acids are released as fuel for recovery. EPOC can boost and athletic performance.
fat burning by up to 48 hours.
SYMMETRY
INCREASE ATHLETIC PERFORMANCE There’s no better way to develop a natural, symmetrical,
Alternating between exercises, working multiple muscle and functional physique. You’ll build the lean, athletic, and
groups per exercise, and the lack of equipment all allow perfectly proportioned body of a Spartan warrior,
you to keep your body in a state of confusion, preventing gymnast, or martial artist. Research suggests that body
it from adapting to a steady workload. Build in easy and symmetry can indicate biological fitness and longer life
simple ways to add or remove challenge and variety expectancy—not to mention that studies have shown that
humans find symmetrical people more sexually attractive!
14 BODYWEIGHT BASICS

MUST-HAVES AND USEFUL EXTRAS

The best part about bodyweight resistance training is you need little more than your body
and determination to have an incredible workout.
Ingenuity will allow you to use your surroundings, park financially chained to your gym membership. However, there
benches, climbing frames, or chairs to replace the free are a few optional items I strongly suggest you invest in for
weights and cardio equipment that keep you mentally and optimal performance during the exercises and workouts.

THE MUST-HAVES USEFUL EXTRAS

SHOES To make sure you can feel your PULL-UP BAR A pull-up bar is not essential, as you can find a number of alternatives for
connection to the floor, I advocate wearing a bar-oriented exercises. However, to maximize training performance, I strongly suggest you invest
minimalist-style shoe when training. If you’re in a door-mounted bar or freestanding pull/dip station.
new to minimalist footwear, I strongly
recommend alternating between your old
shoes and the minimalist style for two to four
weeks to allow your body to adjust to the
decrease in support and cushioning.

WATCH OR TIMER A watch or timer is TOWEL In addition to FOAM ROLLER Using a foam roller to provide pre- and/or
essential for keeping track of the work and mopping your brow, a towel post-workout myofascial release will increase your performance
rest intervals in some workouts. can also be used to help and decrease your risk of injury.
assist with some exercises.
 HOW TO USE THIS BOOK 15

HOW TO USE THIS BOOK

This book begins with the pertinent questions of what, when, where, and why bodyweight
resistance training. Please read this information, as it will educate you on the foundation-
building “Big Six.”
It also explains how to warm up and cool down This book presents a plan engineered to take a beginner
functionally and how to hydrate and fuel your body from Level 1 to Level 3 over a 90-day period, increasing
correctly. These topics will help you work out safely, strength, building lean muscle mass, and decreasing
improve your performance, and reduce your recovery body fat along the way.
time so you can work out more efficiently.

THE METHOD
1 2 3 4 5
Hydrate and perform Refer to the first day of Turn to that workout page After every workout, Tomorrow, move on to
functional warmups the 30-day program for and perform the exercises foam roll for recovery, the next day’s workout
before every workout. Level 1 to determine it lists, referring as and hydrate and refuel in Level 1. Over the
which workout to necessary to the your body. You’re done course of a month,
perform. individual exercise pages for today! complete the exercises
for reference. in Level 1. Then repeat
for Levels 2 and 3.

THE EXERCISES
The exercises are explained with step-by-step photos,
and each has a unique more difficult and less difficult Q&A
version. Review these exercises until they’re familiar.
What if I can’t perform every exercise or every rep at the end of the
28-day period?
THE WORKOUTS You can either repeat the level and extend your overall commitment, or
Workouts vary in length, style, and format to keep your move on to the next level and continue to substitute any exercise from
body on its toes. Some have built-in finishers, short the previous level until you have it mastered.
metabolic-boosting sets, and core circuits that target
your abs but also your back, hips, glutes, and other What do I do after 90 days?
stabilizing muscles.
Start again, but this time perform all the more challenging progressions
for each exercise, or create your own workouts.
THE PROGRAMS
The three programs are an easy-to-follow graphical What should I do on my rest day?
guide for each level. Each one provides a comprehensive Enjoy it—it has been hard earned! And definitely foam roll and recover.
30-day plan. Combined across all levels, they create a
90-day bodyweight evolution.
16 BODYWEIGHT BASICS

ANATOMICAL CHART Trapezius

Throughout these pages,

you’ll find mentions of the Pectorals—Pectoralis major
and pectoralis minor help
various muscle groups move the shoulder joint.
strengthened and developed
Serratus anterior—
by bodyweight exercises. Originating between the first
The diagrams here will help and ninth ribs, it inserts at the
shoulder blade and moves and
you understand musculature stabilizes it.

and general anatomy. Biceps—This two -headed

muscle is responsible for
shoulder flexion, elbow
flexion, and upward rotation of
The abdominals consist of the following three groups: the palm.

Rectus abdominis—Also known as the “six-pack,” this runs Tensor fascia latae —
the length of the front of the abdomen and is important for This thigh muscle helps to
posture. Its primary function is flexion of the lumbar spine. stabilize the pelvis atop the
femur (thigh bone) during
Internal and external obliques—Found on the lateral and standing.
anterior portions of the abdomen, these pull the chest downward
and compress the abdominal cavity, providing strength and
support for the abdomen and spine. Sartorius—The longest
muscle in the body, it assists
Transversus abdominus—The innermost of the flat muscles in flexion and lateral rotation
of the abdomen compresses the ribs, providing thoracic and of the hip, and flexion of
pelvic stability. the knee.
Pectineus—This flat,
Illiopsoas (hip flexor)—A combination of the psoas quadrangular muscle moves
major and illiacus, and essential to athletic activities the thigh toward the body and
such as running because they’re the strongest flexors rotates it toward the center.
of the thigh at the hip joint.
Quadriceps—Comprised of
Adductors—Commonly called the inner thigh, this
the rectus femoris, vastus
group of muscles includes the adductor brevis,
lateralis, vastus intermedius,
adductor longus, adductor magnus, pectineus, and
and vastus medialis, which
gracilis. They function to contract and pull the leg to
extend the knee.
the body’s midline.

Rectus femoris—See
Quadriceps.
How many muscles are in the body? This is tricky
to answer because each muscle is actually made
of many layers of muscle tissue, and there are
three types of muscle—skeletal, cardiac, and
smooth. However, the commonly accepted
answer is 650 skeletal muscles (the ones
attached to bone).