Build Muscle Without Weights, Bodyweight Exercises

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Bodyweight Boxing Training

Boxing bodyweight circuit conditioning routine

Most boxers do bodyweight training as their main type of training. You can do bodyweight circuit conditioning training in a very small area with no equipment needed.

The following set of circuit training using your bodyweight is serious no matter how fit you think you are if you have never done this kind of circuit training before you will get “smoked out” very fast. It needs time and dedication to be able to do this correctly.

The result will be an extreme form of fitness that will have you feeling like you can pull up a tree with your bare hands. But most importantly it will get you fit and increase your explosive strength. You will see why in a minute when you take a look at this workout which comes highly recommended.

Before you get to the actual workout it is important to note that each exercise is done back-to-back with zero rest in between. There is no doubt that you will want to rest, but immediately hit the next exercise. After this 8 exercise circuit is done, rest exactly 60 seconds.

You should then start after a short rest to do another circuit. It goes without saying that it will depend on how fit you currently are to be able to complete three or four circuits without stopping. So one should build up slowly until you can do four of these in a row and then you will be able to call yourself fit.

Here is the circuit; if you do not understand any of the explanations like “planks” you will find a quick and precise explanation online.

1. 60 Jumping Jacks: Done as fast as possible, but make sure you do full jumping jacks.

2. 15-20 Spiderman Pushups: I’m just doing normal pushups until they become too easy. Typically it is a breeze for me to do 40+ pushups, but it is much tougher when you do these with zero rest in between jumping jacks.

3. Walking Lunges: I take 20 steps total. This is the easiest part of the workout in my opinion.

4. Spiderman Climb: I do a total of 20 of these (10 per side) I really feel these in my abs and obliques.

5. Wall Squat: Do for 45-60 seconds. This hurts! Don’t rest your hands upon your legs, since it makes it easier.

6. Planks: Do for 60 seconds. Tough after doing all these other exercises without rest.

7. 5 Burpees: Make sure and do a full pushup at the bottom and explode as high as possible at the top into a jump. I’m still kind of uncoordinated with these…probably because I’m “smoked” at this point!

8. High Knees: Done as fast as possible. Do 50 total. I just count when my right leg hits the ground for 25. It is hard to count both legs for 50 since you are going fast. You will be dying about 1/2 way through.

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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