Build Muscle Without Weights, Bodyweight Exercises

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Army Body Weight Workouts

Army workout routine without weights

We all know the famous army movements which are all strength-training workouts without weights are referred to as calisthenics. Calisthenics are body-weight exercises that originated in ancient Greece thousands of years ago.

All calisthenics have always been a major component of fitness in athletics, the military, and law enforcement and for those seeking daily workouts at home without the use of gym equipment. The following workout is only an example of one of the many different types that can be done.

The basics will always be the pull-ups, chin-ups, sit-ups, push-ups, burpees, jumping jacks etc. but the change will be in increments and how you progress. There are many different ways that you can use to increase the amount of reps that you do.

It should be done three to four times a week and the sets and reps should be done a little more each time. The objective should be to do 80 or 100 pushups without stopping. The same will apply when doing sit-ups and burpees as well as squat jumps, etc.

It obviously depends on how fit you are at the time that you start but the objective should be 4 sets of 25 reps with all the movements listed below. But you need to start somewhere and when doing any military training it needs to be done on a regular basis in order to see results.

Upper Body Warm-Up - Repeat 5-10 times
Jumping Jacks - 10
Push Ups - 10

*add pull-ups when multiple sets is possible at 5-10 reps per set

Lower Body Warm-Up - Repeat 5-10 times
Jumping Jacks - 10
Squats - 10

Upper / Lower Body & Cardio Combo - repeat 3-4 times
A full body plan like the one below is a fast way to complete a workout with little or no rest by resting your upper body by working your lower body and abdominal exercises:

Pull-ups - max reps
Squats - 20-30
Pushups - 20-30 reps
Lunges - 10-15 / leg
Abs of choice - 50 reps
Optional Cardio of choice - 10 minutes

In my book “The Muscle Experiment” I talk about how I was able to put on a solid 39lbs of solid muscle in less than 6 months with bodyweight training, and exactly how YOU can do it as well. In case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques. This alone should put you on the road to massive size and strength.

To your success,

Mike Thiga

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