Bodyweight Workouts for Men by Sean Bartram

SUPER CIRCUIT WORKOUTS 149
FANTASTIC FOUR
To add variety or challenge
Want the body of a comic book to this workout, perform
hero? This super circuit combines A + A (strength-oriented
strength and speed by fusing a sets) followed by B + B
muscle-building bodyweight strength (cardiovascular HIIT sets).
workout with a high intensity
interval–style set for maximum
results.

Perform two rounds of set 1 (A + B) with no rest between SET 2
rounds, followed by two rounds of set 2 (A + B).
A FOREARM PUSH-UP
SET 1 10x
HANGING REVERSE CURL
A SHRIMP SQUAT P118 10x P112
5x P114 DEEP SQUAT P116
P138 10x P102
T-STAND P108 CHIN-UP P050
10x 10x
P126
STOP-AND-GO PUSH-UP B 1-2 PUSH P110
10x work 0:20, rest 0:10 P128
HANGING LEG RAISE P110
ARCHER PULL-UP work 0:20, rest 0:10
10x DRAGON WALK
work 0:20, rest 0:10
B BACKWARD PUSH-UP P132 FROG HOLD
work 0:20, rest 0:10 P130 work 0:20, rest 0:10
P104 REPEAT for a total of two rounds
SKATER JUMP P128
work 0:20, rest 0:10

FRONT LUNGE
work 0:20, rest 0:10

DRAGON WALK
work 0:20, rest 0:10

REPEAT for a total of two rounds

150 LEVEL 2 Perform each set in order with no rest between exercises.
Rest 30 seconds after each set. Complete four rounds for
LEGENDARY LEGS a total time of 20 minutes.

Multiple planes of motion, unilateral SET P104
exercises, and the clock all combine
to challenge you in this lower body A FRONT LUNGE
workout. Focus on quality over 0:30
quantity for incredible strength gains,
which will also lead to increased ALTERNATING CROSS-OVER LUNGE P106
power and athletic performance. 0:30

Perform the first SHRIMP SQUAT P118
round to max reps and 0:30
then try to aim for 80
percent of your max DEEP SQUAT P102
reps in the following 0:30
three rounds. For
example, if your max REST 0:30 before set B
is 15 lunges in 30
seconds, aim for T-STAND P114
around 12 lunges while SET 0:30 P122
slowing the reps down
to meet the 30-second B PIGEON PEEL
time. This will ensure 0:30
you can complete all
four rounds. BUTTERFLY PEEL P123
0:30

BACK BRIDGE P120
0:30

REST 0:30
REPEAT sets A–B for a total of four rounds

WORKOUTS 151

ALL-IN Try to rest as little as possible between exercises. Rest one
minute after each round, and complete three rounds.
Are you all-in? This workout is
going to test your mental resolve SHRIMP SQUAT P118
as much as your physical prowess. 5x per leg
Each exercise has a lower number
of reps, allowing you to accomplish DEEP SQUAT P102
each with good form. The speed 20x
at which you perform the exercises
and the rest after each is up to FRONT LUNGE P104
you. Can you go three rounds with 20x–10 per leg
no rest?
SINGLE-LEG BURPEE P134
20x–10 per leg

PIKE PUSH-UP TO PUSH-UP P140
10x

ARCHER PULL-UP P108
10x

Don’t perform half DIP
reps–all-in or modify! 10x P073
If you know you can’t
complete 10 archer CHIN-UP P050
pull-ups, perform as 10x
many complete reps
as possible and then RIP IT HOLLOW BODY HOLD P113
either assist with a Perform all exercises 0:30 seconds
chair or perform any in order for a total of
easier pull such as four rounds, with a REST 1:00
standard pull-ups or one-minute rest halfway REPEAT the set for a total of three rounds
inverted rows. through and at the end.
Total exercise time: HANGING REVERSE CURL P116
10 minutes. work 0:20, rest 0:10 P060
P126
BURPEE P110
work 0:20, rest 0:10

1-2 PUSH
work 0:20, rest 0:10

HANGING LEG RAISE
work 0:20, rest 0:10

REPEAT Rip It for two rounds
REST 1:00
REPEAT Rip It for two more rounds
REST 1:00

152 LEVEL 2 At 80–90 percent of
maximum heart rate
FIRE you should feel slightly
uncomfortable, unable
It’s time to light a fire under you! This workout is a to hold a conversation,
metabolic powerhouse, utilizing high-intensity intervals out of breath, and in
and multi-muscle compound exercises to torch body need of each
fat and build lean muscle. Your aim during each 20 10-second rest.
seconds of work is to reach 80–90 percent of your
maximum heart rate.

SKATER JUMP

WORKOUTS 153

Perform each set for three rounds, followed by one minute

rest, before moving on to the next set. Total exercise time:

21 minutes.

SET P126

A 1-2 PUSH
work 0:20, rest 0:10

SINGLE-LEG BURPEE–RIGHT P134
work 0:20, rest 0:10

ARCHER PULL-UP P108
work 0:20, rest 0:10

SINGLE-LEG BURPEE–LEFT P134
work 0:20, rest 0:10

REPEAT the set for a total of three rounds

REST 1:00 before set B

SET P132

B BACKWARD PUSH-UP
work 0:20, rest 0:10

SKATER JUMP P130
work 0:20, rest 0:10

DEEP SQUAT P102
work 0:20, rest 0:10

T-STAND P114
work 0:20, rest 0:10

REPEAT the set for a total of three rounds

REST 1:00 before set C

SET P124

C BULGARIAN SPLIT SQUAT–RIGHT
work 0:20, rest 0:10

PLYOMETRIC PUSH-UP P136
work 0:20, rest 0:10

BULGARIAN SPLIT SQUAT–LEFT P124
work 0:20, rest 0:10

DRAGON WALK P128
work 0:20, rest 0:10

REPEAT the set for a total of three rounds
REST 1:00

154 LEVEL 2 SET P114

TRI-PHASE B T-STAND
15x
A phase is a distinct period or stage
in a process of change, or a part of ARCHER PUSH-UP P131
something’s development. Each 10x
triplet in this workout features
exercises geared to sculpt lean SKATER JUMP P130
muscle, build strength, burn fat, 0:45
and evolve your body.
REPEAT the set for a total of three rounds

REST 1:00 before set C

SET P102

C DEEP SQUAT
15x

Perform each set for three rounds, followed by one minute rest, ARCHER PULL-UP P108
10x
before moving on to the next set.

SET DRAGON WALK P128
0:45
A BULGARIAN SPLIT SQUAT
15x each side P124 REPEAT the set for a total of three rounds

STOP-AND GO PUSH-UP REST 1:00 before set D
10x
P138 SET

1-2 PUSH P126 D PIGEON PEEL AND BUTTERFLY PEEL P122
0:45 15x each

REPEAT the set for a total of three rounds INVERTED BODWEIGHT ROW P054
REST 1:00 before set B 10x

MOUNTAIN CLIMBER P043
0:45

CORE POWER REPEAT the set for a total of three rounds
Perform all exercises REST 1:00
in order and rest
For an added challenge, for 30 seconds. HANGING LEG RAISE
remove the rest Complete four rounds. 10x
between sets and
perform all sets in HOLLOW BODY HOLD P110
order (A–D), repeating 0:30 P113
them three times. P116
HANGING REVERSE CURL
10x

BACK BRIDGE P120
0:30

REST 0:30
REPEAT Core Power for a total of four rounds

WORKOUTS 155

SUPER CIRCUIT High intensity interval training
PER-4-MANCE (HIIT), used in sets A and C,
should elevate your heart rate
Combining HIIT with compound to 80–90 percent of its
strength training, this four-set maximum. You should be out
workout decreases body fat of breath and unable to hold a
percentage, increases lean muscle conversation. HIIT has been
mass, boosts athletic performance, proven to boost muscle-
and improves agility. producing hormones such as
HGH and testosterone.

Complete all sets in order (A–D) for the prescribed number of

rounds. Rest for one minute between each set.

SET P102 SET P126
P110
A DEEP SQUAT C 1-2 PUSH P132
work 0:20, rest 0:10 work 0:20, rest 0:10 P116

SINGLE-LEG BURPEE–LEFT P134 HANGING LEG RAISE P108
work 0:20, rest 0:10 work 0:20, rest 0:10 P138
P054
SINGLE-LEG BURPEE–RIGHT P134 BACKWARD PUSH-UP P112
work 0:20, rest 0:10 work 0:20, rest 0:10

SKATER JUMP P130 HANGING REVERSE CURL
work 0:20, rest 0:10 work 0:20, rest 0:10

REPEAT set A for a total of four rounds P104 REPEAT set C for a total of four rounds
REST 1:00 before set B REST 1:00 before set D
SET SET

B FRONT LUNGE D ARCHER PULL-UP
15x 10x

ALTERNATING CROSS-OVER LUNGE P106 STOP-AND-GO PUSH-UP
15x 10x

BULGARIAN SPLIT SQUAT P124 INVERTED BODYWEIGHT ROW
15x 10x

PIGEON PEEL AND BUTTERFLY PEEL P122 FOREARM PUSH-UP
15x each 10x

REST 1:00 REST 1:00
REPEAT set B for a total of two rounds REPEAT set D for a total of two rounds
REST 1:00 before set C REST 1:00

156 LEVEL 2

TRI-SET

Each set in this workout is composed of three
complementary exercises with lower body versus upper
body, or push offsetting pull, to maximize the efficiency
of the workout. This ensures you have enough left in the
tank to complete each muscle-building, body-sculpting
rep with great form.

ARCHER PULL-UP

WORKOUTS 157

Perform each set for five rounds, subtracting two reps per
round (pyramid format). Complete all five rounds of a set before
resting one minute and moving on to the next set.

SET P102 SET P124

A DEEP SQUAT D BULGARIAN SPLIT SQUAT
10x, 8x, 6x, 4x, 2x 10x, 8x, 6x, 4x, 2x each side

ARCHER PULL-UP P108 SKATER JUMP P130
10x, 8x, 6x, 4x, 2x 10x, 8x, 6x, 4x, 2x each side

PIKE PUSH-UP TO PUSH-UP P140 FROG HOLD P110
10x, 8x, 6x, 4x, 2x 0:45

REPEAT for five rounds in pyramid format REPEAT for five rounds in pyramid format
REST 1:00
REST 1:00 before set B

SET P104

B FRONT LUNGE
10x, 8x, 6x, 4x, 2x

PIGEON PEEL AND BUTTERFLY PEEL P122 If you’re having a
10x, 8x, 6x, 4x, 2x each hard time recovering
between sets,
STOP-AND-GO PUSH-UP P138 increase the rest
10x, 8x, 6x, 4x, 2x period to two minutes
and make the
REPEAT for five rounds in pyramid format exercises easier
as needed.
REST 1:00 before set C

SET P106

C ALTERNATING CROSS-OVER LUNGE
10x, 8x, 6x, 4x, 2x

FOREARM PUSH-UP P112
10x, 8x, 6x, 4x, 2x

CHIN-UP P050
10x, 8x, 6x, 4x, 2x

REPEAT for five rounds in pyramid format
REST 1:00 before set D

158 LEVEL 2 WEEK 1
WEEK 2
PROGRAM WEEK 3
WEEK 4
The workouts in weeks 1 and 3
repeat, as do the ones for weeks 2
and 4. You will have six days of work
and one of rest. It’s best to structure
your program from Monday to
Saturday and leave Sunday as a rest
day, but if your schedule doesn’t
permit that, it’s okay to schedule your
rest day as needed. You should avoid
switching workouts within the program
to rest the muscle groups properly.

PROGRAM 159

DAY 01 DAY 02 DAY 03 DAY 04 DAY 05 DAY 06

● HERCULES ● CRAZY 8s ● YUE FEI ● PUSH-PULL ● HANNIBAL ● SUPER CIRCUIT
WORKOUT ● CORE POWER WORKOUT PAIRS WORKOUT FANTASTIC
FOUR
● FINISHER ● FINISHER ● RIP IT ● FINISHER

DAY 08 DAY 09 DAY 10 DAY 11 DAY 12 DAY 13

● LEGENDARY ● TRI-PHASE ● FIRE ● ALL-IN ● TRI-SET ● SUPER CIRCUIT
LEGS ● CORE POWER ● RIP IT PER-4-MANCE

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20

● HERCULES ● CRAZY 8s ● YUE FEI ● PUSH-PULL ● HANNIBAL ● SUPER CIRCUIT
WORKOUT ● CORE POWER WORKOUT PAIRS WORKOUT FANTASTIC
FOUR
● FINISHER ● FINISHER ● RIP IT ● FINISHER

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27

● LEGENDARY ● TRI-PHASE ● FIRE ● ALL-IN ● TRI-SET ● SUPER CIRCUIT
LEGS ● RIP IT ● RIP IT PER-4-MANCE



LEVEL

3

Level 3 introduces explosive
power through plyometrics,
forming exercises from
previous levels into dynamic
and mobile combinations.
This level increases the
demands upon your body
with single-limb, unilateral
exercises for greater weight
loss and definition.

162 LEVEL 3

HANDSTAND 01 Stand facing away from a wall with 02 Lower into a plank position with
WALK
your heels placed at the base of it. your weight evenly distributed between
Handstands are an
excellent way to build hands and toes.
strong, stable shoulders
and a bulletproof core. KEEP HEAD
The handstand walk AND NECK IN LINE
provides all these benefits, WITH SPINE.
and its ability to improve
balance will give you 03 Slowly walk your feet up the wall, 04 Try to get as close to the wall as
confidence.
moving your hands closer to it as you possible in a handstand position.
MORE DIFFICULT
climb with your feet. Keep arms straight.
Modify stability:
Omit step 4. Instead, in Handstand walks prepare your
step 3, bring your legs arms and shoulders to bear your
parallel to the floor and bodyweight when inverted in a
place your feet on the handstand, and train your body to
wall in an L-stand. This stay rigid and stable.
extends your body from
the wall and transfers
weight into the upper
body.

LESS DIFFICULT

Modify body angle:
In step 4, decrease the
space between your
hands and the wall.
Not extending the
body as far from the
wall will decrease the
load on your core.

EXERCISES 163

Try this ...
Add a push-up to the handstand
or the L-stand (which is the More
Difficult version on page 162).

L-STAND PUSH-UP

When in the L-stand described in More Difficult,
bend the elbows and lower the crown of the
head to the floor, then press through the palms
and straighten your arms.

05 Reverse step 3 by slowly walking your hands

away from the wall and lowering your feet to the
floor to return to the plank position.

164 LEVEL 3

HOLLOW 01Lie on your back with arms and legs extended, pull your
BODY
ROCKER belly button in toward the floor, and tuck your pelvis to
connect your lower back to the floor.
While the motion is only
small, adding a “rock” to RETAIN A
the hollow body position POSTERIOR TILT
will challenge your core IN THE PELVIS.
like never before!

MORE DIFFICULT

02 Slowly raise your legs, shoulders, and head off the

floor. Hold this “hollow” curved position as you procced to

the next step.

Modify range of motion: In step 3, rock
until your hips lift off the floor to increase the
range of motion and generate greater force for
your core to control.

LESS DIFFICULT

Modify speed: Omit step 3. Instead, hold 03 Gently rock back and forth on the curve of your lower
the position in step 2, building strength and
preparing to add motion later. back. Don’t swing your arms or legs. Rock for the duration

of the exercise.

EXERCISES 165

SQUAT JUMP KEEP
KNEES OVER
A metabolic-boosting ANKLES.
super exercise, the squat
jump takes every ounce of
energy and coordination
while making quads,
glutes, and hamstrings all
beg for mercy.

MORE DIFFICULT

01 Stand tall with your feet shoulder-width 02 With your bodyweight in your heels,

apart and your toes pointing forward. inhale as you bend at the knee and lower

your body as if about to sit in a chair.

Modify speed: Hold the squat position in step
2 for a count of four upon landing. This removes
momentum and creates an isolation hold at its
deepest point.

LESS DIFFICULT

Modify range of motion: Omit steps 3 and 03 Engage your core and exhale as you jump 04 Land as softly and silently as possible,
4. Change step 2 , lifting arms overhead, and
focus on the depth of the squat. up, pushing through the heels. bending at the ankles, knees, and hips to

decelerate the body.

166 LEVEL 3

PISTOL 01 Stand with arms extended in
SQUAT
front. Balance on one leg with the
Pistol squats are incredibly opposite leg extended straight
difficult but highly effective. forward as high as possible.
They build monstrously
strong legs while 02 Bend the stabilizing leg and
improving balance and
mobility. lower into as deep a squat as
possible while keeping the opposite
MORE DIFFICULT leg elevated. The supporting knee
should point in the same direction
Modify range of as the foot.
motion: As you
stand up after step DON’T LET
3, add a little hop. BENDING KNEE
This plyometric ROTATE IN OR OUT.
motion generates
power and makes 03 Press through the heel of the
you decelerate your
body using glutes bent leg, straighten it, and raise the
and hamstrings. body to the original position until
the supporting leg is straight.
LESS DIFFICULT Complete all reps for one side, then
repeat all steps using the other leg.
Modify range of motion: With a bench or
similar prop behind you, lower only that far in
step 2 to build confidence.

EXERCISES 167

PLANCHE 01 Start in a plank position with weight distributed between

The planche is a the hands and toes. Lean your body forward until the shoulders
fundamental gymnastics are in front of the wrists.
skill in which the body
is held parallel to the floor KEEP HIPS LEVEL
supported only by hands WITH SHOULDERS
and arms, with the feet AND GLUTES.
raised.

MORE DIFFICULT

Modify range of motion: Perform push-ups 02 Inhale and transfer your full weight into your arms,
while holding the planche in step 2 to provide
a dynamic balance challenge for the core. elevating your feet. Hold this “floating” position with hips and

LESS DIFFICULT shoulders level.

Modify stability: In step 2, tuck the knees 03 Carefully lower your feet and transfer your weight until it’s
to shorten the body, increase balance, and
build strength to straighten the legs later. evenly distributed between hands and toes.

168 LEVEL 3

ONE-ARM A STRONG GRIP
CHIN-UP CONTRACTS THE
UPPER BODY
One-arm chin-ups are a MUSCLES.
super exercise requiring
greater strength, 01 Stand directly under your pull-up bar.
coordination, and balance
than the standard chin-up
in Level 1.

MORE DIFFICULT

Modify speed: In
step 3, lower slowly
over a count of four,
creating an eccentric
muscle contraction to
build incredible
strength and power.

LESS DIFFICULT 02 Grab the bar with a one-arm 03 Pull yourself up until your chin is

Modify points of underhand grip (palm facing you) and hang above the bar, and pause. Lower yourself
contact: Use a towel
around the bar to with a straight arm. down with control.
assist the nonworking
arm. The towel
provides stability
and can be pulled
with that arm to
create leverage.

EXERCISES 169

ONE-ARM 01 Lie on your back directly under the bar. Grab the bar
INVERTED
ROW with one hand in an overhand grip (palm facing away), hand
outside the shoulder.
This exercise balances the
muscles used in push-ups, ALLOW SHOULDER
making it essential for back TO MOVE BUT DON’T
strength, shoulder stability, ROTATE TORSO.
and injury prevention.

MORE DIFFICULT

Modify stability and range of motion: In 02 Pull yourself up until your chest touches the bar,
all steps, elevating a foot on a prop decreases
leverage in the legs, so you pull more weight and pause.
and challenge balance and strength.

LESS DIFFICULT

Modify stability and points of contact: In
all steps, bend one or both legs to create
leverage so you can focus on form.

03 Lower yourself down with control.

170 LEVEL 3

FRONT LEVER

The front lever is a
fundamental gymnastics
strength hold that
develops the core and
upper body muscles.

MORE DIFFICULT

Modify range of
motion: Remove
the tuck in step 2
and elevate from
dead hang to front
lever, shifting your
weight and forcing
the core and lats to
work overtime to
keep you elevated.

LESS DIFFICULT

Modify range of 01 Stand beneath a pull-up bar and hop up and
motion: Omit step
3. Instead, tuck the grasp it with an overhand grip. Your arms should be
knees into a
tabletop position at a 45-degree angle instead of perfectly vertical.
and hold to
decrease your
leverage and the
force working
against gravity.

EXERCISES 171

02 Tuck knees into chest and rock back until your body 03 Straighten legs, press through straight arms to

hangs in a ball-like position. engage the lats, and form a straight line from shoulders to

toes. Hold this position for the duration of the exercise.

ROTATE HANDS The front lever is a popular
SLIGHTLY SO gymnastics hold because it’s an
PALMS FACE impressive display of strength
DOWN. that helps develop a strong core
and powerful pulling muscles.

172 LEVEL 3 Back bridges can help back pain
caused by sitting at a desk all day
SINGLE-LEG and also strengthen the spine for
REVERSE heavy lifts in the gym.
BRIDGE

Back bridges are one of
the best back exercises
for building total body
strength and flexibility.

MORE DIFFICULT

Modify range of motion: In step 2, add
an extra half rep by lowering halfway and
then re-engaging the core and glutes to lift
back up.

LESS DIFFICULT

Modify points of contact: Instead of 01 Lie on your back with knees
elevating the leg vertically in step 2, extend
it horizontally and rest the heel on the floor bent and arms bent so palms are
to provide balance and stability. on the floor by the side of your
head, fingers pointing to toes, and
elbows to ceiling.

EXERCISES 173

SQUEEZE YOUR
SHOULDER BLADES

AND GLUTES.

02 Lift one leg and point it to the ceiling. Push hips up by extending

both arms and the support leg. Round your back and squeeze the
glutes and abs.

03 Push through the shoulders, pull the belly button to the spine, and

hold before placing the foot down on the floor and carefully lowering.
Repeat all steps on the opposite side.

174 LEVEL 3

NEO ROW 01 Lie on your back under the bar. Grab it overhand with one hand

I can’t promise you’ll be held wider than the shoulder. Allow the non-working arm and
able to dodge bullets after shoulder to rotate toward the ground, but keep hips square.
this exercise, but you will
build a bulletproof back, TRY TO ROTATE
shoulders, and core; SHOULDERS
increase athletic AND TORSO
performance; and feel 180 DEGREES.
like an action hero.

MORE DIFFICULT

Modify speed: In step 3, lower from the bar 02 Pull yourself toward the bar and take the non-pulling arm
slowly over a count of four to create a
strength-building eccentric muscle across the body, rotating shoulders and reaching to the outside
contraction.
of the arm on the bar. Pause and hold for a second.
LESS DIFFICULT

Modify points of contact: For all steps, Don’t use momentum to
bend one or both legs to decrease the amount throw your arm up and
of bodyweight working against gravity and across your body. Instead,
increase stability. Focus on your form. control the motion and
rotate your core.

EXERCISES 175

03 Lower yourself with control as you rotate

back to the starting position. Perform the
prescribed number of reps or time period.
Repeat all steps with the opposite arm.

176 LEVEL 3

PANCAKE 01 Lie face down on the floor, arms extended overhead and
PUSH-UP
legs extended but toes curled under on the floor. Inhale.
This “double-stacks” the
perfect compund SPREAD FINGER
exercise—extending the TIPS WIDE FOR
arms overhead to MORE STABILITY.
decrease upper body
leverage, and requiring
incredible core strength.

MORE DIFFICULT

Modify body angle: Elevate your feet on a 02 On the exhale, press down into the floor through the
box or bench to decline your body, shifting
a greater proportion of bodyweight into the palms, using full extension of the arms for leverage and
upper body.
lifting the body off the floor. Hold for a count of two.
LESS DIFFICULT

Modify speed: Hold an extended plank for a 03 Inhale and slowly lower the body to the floor. Repeat
time to build strength and confidence as you
work up to performing the pancake push-up. steps 2 and 3 for the duration of the exercise.

EXERCISES 177

FLUTTER UP 01 Lie on your back with arms and legs extended, and with

This advanced core one leg approximately 1 foot (30.5cm) higher than the other.
exercise engages the
abdominals, erector KEEP NECK SOFT
spinae, and hip flexors as AND HEAD ALIGNED
you fight to elevate the WITH SPINE.
upper and lower body in
unison.

MORE DIFFICULT

Modify range of motion: In steps 2 and 3, 02 Switch the feet in 1-foot (30.5cm) increments as you
add a half rep after each full rep by lowering
halfway and raising back up, performing 50 simultaneously lift the torso and legs to form a V, with the
percent more work and punishing your core.
arms reaching toward the fluttering toes.
LESS DIFFICULT

Modify range of motion: Keep your upper 03 Continue to flutter the legs as you slowly lower your
body still and only flutter your legs. Focus on
proper form in your posterior pelvic tilt. torso back to the floor. Repeat steps 2 and 3 for the duration

of the exercise.

178 LEVEL 3

BURPEE TO
PULL-UP

This combines two
insanely effective
exercises into one
compound total-body
strength and
cardiovascular
powerhouse.

MORE DIFFICULT

Modify speed: In 01 Position yourself under your bar with
step 7, lower over a
four count. This your feet hip-width apart. Bend your knees
requires a and bring the hands to the floor just in
strength-building, front of your feet.
gravity-defying,
eccentric muscle 02 Hop your feet back
contraction.
into a plank position.
LESS DIFFICULT

Modify range of
motion: Eliminate
the push-up in step
2 to perform a squat
thrust to chin-up
instead. This
decreases work but
lets you move faster
and improves
cardiovascular
fitness.

EXERCISES 179

03 Perform one push-up with your 04 Jump to bring your feet back to your 05 Jump from the crouched position

core engaged. hands, shifting your weight to the heels and reach hands overhead to grasp the
bar in an overhand grip with hands wider
and lifting your chest. than shoulders.

PULL-UPSHOULDN’T
BE COMPLETELY
VERTICAL.

06 Pull yourself up until your chin is 07 Lower yourself to the floor by 08 Let go of the bar, landing softly

above the bar. Touch your chest to the bar straightening the arms. Make sure to do with a slight bend at your knees, hips,

with a slightly backwards lean to the body. this with control, as it will build strength. and ankles.

180 LEVEL 3

PLYOMETRIC 01 Lie on your back directly under the bar. Grab the bar with an
INVERTED
ROW overhand grip, hands wider than your shoulders.

In plyometrics, the
muscles exert maximum
force in short time
intervals, with the goal of
adding both speed and
power to an exercise.

MORE DIFFICULT

Modify speed: In step 3, lower slowly over 02 Pull yourself up aggressively and try to “jump” your chest to the
four seconds to add a strength-building
eccentric muscle contraction. bar while you let go and extend your arms past the bar.

LESS DIFFICULT

Modify stability and points of contact: Start small with the
Don’t let go of the bar in step 2. Instead, “jump.” Start by
perform an inverted bodyweight row, pulling as lightly letting go of
aggressively as possible on the way up. the bar, and build to a
full extension or clap
above the bar.

EXERCISES 181

CONTRACT ABS
AND KEEP

BODY STRAIGHT.

03 Catch the bar and lower yourself as you

straighten the arms with control.

182 LEVEL 3

PEDAL DON’T ALLOW
FRONT KNEE TO
The pedal, or jump lunge, GO PAST TOES.
will make your heart rate
skyrocket and lower body 01 Stand with one foot in front of the other. Keep your torso
scream. This quad and
glute killer requires as tall as possible.
balance, coordination, and
more than a little
determination.

MORE DIFFICULT

Modify speed: Upon landing in step 3, hold 02 Bend both legs to a 90-degree angle and sink into
for a count of four to add a strength-building
isolation hold and remove momentum. a lunge position.

LESS DIFFICULT

Modify range of motion: Remove the
jump in step 3; instead perform a back
lunge, alternating legs and focusing on
depth of motion.

EXERCISES 183

Try this ...
Increase the depth of the exercise
and challenge the inner thighs, hips,
and glutes.

03 Jump with enough force to

propel both feet from the floor.
While in the air, scissor-switch
your feet. Land in a lunge position
with the opposite foot in front.

STAGGERED PEDAL

In step 2, widen your stance, opening the legs
to just past shoulder width.

Pay attention to the
impact during the
landing. Land as softly
as possible so the
force of the deceleration
is distributed between
knee, hip, and ankle
joints.

184 LEVEL 3

L-SIT CHIN-UP

This exercise builds on the
classic chin-up by adding
a challenging isolation hold
for hip flexors, quads, and
abdominals.

MORE DIFFICULT

Modify speed: In
step 3, lower from
the chin-up slowly
over a count of four
to add a strength-
building eccentric
muscle contraction.

LESS DIFFICULT

Modify range of 01 Position yourself
motion: Omit steps
3 and 4 to simply directly under your pull-up
hang from the bar bar. Grab the bar with an
and perform leg underhand (palms facing
raises. This you) shoulder-width grip and
strengthens your hang with arms straight.
grip. This allows you
to focus on building
core strength.

EXERCISES 185

When you perform an L-sit for the first time,
you may struggle to fully straighten your
legs. Weakness in the quads or abdominals,
or even lack of flexibility in the hamstrings,
can make quads feel about to cramp.

LIFT LEGS
UNTIL TOES
ARE HIGHER
THAN HIPS.

02 Keep legs straight and lift them until 03 Maintain the L shape and pull yourself up 04 Lower yourself down by straightening your

they’re just beyond parallel to the floor, forming until your chest touches the bar. Squeeze the arms. Don’t lower your legs; instead, remain in
an L with the torso. Toes should be pointed,
thighs squeezed together, and knees shoulder blades and pause for a count of two. the L-sit position for all the prescribed reps.
completely locked.

186 LEVEL 3

SINGLE-LEG 01 Lie flat on your back. Bend one leg and place the foot about 1
PELVIC PEEL
foot (30.5cm) from your glutes. Elevate the other leg to 90 degrees
This peel increases
strength in the hips, and point the toes up. Leave arms loose at your sides.
hamstrings, and glutes
while simultaneously
challenging your balance
and proprioception.

MORE DIFFICULT

Modify body angle: In all steps, elevate the
feet on a prop to shift weight to the hips and
core, requiring you to lift hips higher and
increasing glute activation.

LESS DIFFICULT

Modify speed: Instead of lifting and 02 Pressing through the sole of the foot on the floor, squeeze the
lowering, hold the highest point of the exercise
to create a strength-building isolation hold. glutes and lift the hips until your body forms a straight line from
shoulders to knees. Pause at the top of the motion and hold for
one or two seconds.

Squeeze the glutes, and EXERCISES 187
avoid pushing out your rib
cage, as that will put KEEP HIPS SQUARE,
pressure on your neck. DON’T HYPEREXTEND

HIPS OR BACK.

03 Lower back to the floor or mat under

control. Repeat all steps using the opposite

side of the body.

188 LEVEL 3

KNEE TUCK PACK SHOULDERS:
EXTENSION PULL THEM BACK
AND DOWN.
The knee tuck extension
amps up the classic
chin-up by adding a
challenging isolation hold
for hip flexors, quads, and
abdominals.

MORE DIFFICULT

Modify speed:
Hold step 3 for a
count of four to
create a brief
isolation hold, which
will build strength
in the position
where you’re
working against the
greatest leverage.

LESS DIFFICULT

Modify stability: 01 Grab the bar with an
Perform the
exercise lying on overhand (palms facing away)
the floor instead of grip, with arms slightly wider
hanging to increase than shoulders, and hang with
stability and to arms straight in a dead hang.
build confidence and
strength before
eventually going to
the bar.

EXERCISES 189

02 Tuck the knees to the chest without 03 Straighten the legs until they’re just 04 Keep the legs straight and lower

causing the body to swing on the bar. beyond parallel to the floor, forming an L with them slowly with control until your body
the torso. Toes should be pointed, thighs forms a straight line, returning to the dead
squeezed together, and knees locked. hang position.

Knees up, chin down: The rectus
abdominis (six-pack abs) are
flexors. If you bring the knees up
and tuck the chin slightly, it will
encourage the abs to contract.

190 LEVEL 3

T-STAND 01 Stand with feet together and arms at your sides.
JUMP

Adding an explosive leap
to the yoga-inspired
T-stand improves athletic
performance by forcing
you to control your
descent and decelerate
in a dynamic fashion.

MORE DIFFICULT

Modify stability: As you land in step 4, 02 Inhale and slowly bend from the hips, lowering the torso
single-leg squat for a count of four, removing
momentum and creating an isolation hold. and extending the arms. As you fold forward, raise one leg

LESS DIFFICULT until torso and leg are parallel to the floor.

Modify stability: In step 3, bring the knee to
the front at hip height, but don’t jump. You’ll
build confidence as you prep to add the jump.

EXERCISES 191

SWING THE ARM
OPPOSITE THE
BENT LEG.

04 Land softly and with control, extending the bent leg to

reverse the motion in step 2 and lowering the torso until
both are parallel to the floor. Complete all reps on one side
of the body, then repeat on the opposite side.

03 Exhale as you lift the torso and bring the If balancing is a
challenge, bend deeper
extended leg forward, bending the knee until the at the waist to allow
thigh is parallel to the floor and pushing off with fingertips to touch
the stabilizing leg to jump. the floor.

192 LEVEL 3

BURPEE TO
CHIN-UP

This high-intensity exercise
targets the whole body
and boosts metabolic
conditioning and fat loss.
The extreme conditioning
it provides also benefits
athletic performance.

MORE DIFFICULT 01 Working underneath the bar

Modify speed: In with your feet hip-width apart, bend
step 6, lower down your knees and bring your hands to
over a gravity- the floor just in front of your feet.
defying count of Hop your feet back into a plank
four to add a position.
strength-building
eccentric muscle
contraction.

LESS DIFFICULT

Modify range of
motion: Eliminate
the push-up in step
2 to perform a squat
thrust to chin-up
instead. This
decreases work but
lets you move faster
and improves
cardiovascular
fitness.

EXERCISES 193

KEEP WEIGHT
IN HEELS AND
CHEST UP.

02 Perform one push-up with your 03 Jump to bring your feet back to your 04 Jump up and reach hands overhead to

core engaged. hands, shifting your weight into the heels grasp the bar in an underhand grip (palms

and lifting your chest. facing toward you).

LOWERING WITH
CONTROL BUILDS
STRENGTH.

05 Pull yourself up until your chin is 06 Lower yourself down by straightening

above the bar. Squeeze your shoulder your arms with control. Let go of the bar
blades and try to touch your chest to the and land softly with a slight bend at your
bar. knees, hips, and ankles.

194 LEVEL 3

TUCK JUMP 01 With your feet hip-width apart, bend your knees and bring
BURPEE
hands to the floor just in front of your feet.
This is an incredible
cardiovascular and DON’T LET
strength exercise for HIPS SAG.
those feeling superhuman.
Explosive plyometrics 02 Hop your feet back into a plank position with bodyweight evenly
combined with the total-
body Burpee burn fat and distributed between toes and hands, and with the core engaged.
improve agility and athletic
performance.

MORE DIFFICULT

Modify range of motion: In step 3, perform 03 Perform one push-up with your core engaged.
two push-ups, and jump twice in step 5. Twice
the effort equals twice the gain.

LESS DIFFICULT

Modify points of contact: Remove the 04 Jump your feet back to your hands, shifting your weight into the
push-up in step 3 and perform a tuck jump
squat thrust instead. heels and lifting your chest.

EXERCISES 195

A recent study finds that
performing 10 fast-paced
repetitions of a Burpee
stokes your metabolic
furnace as effectively as
sprinting for 30 seconds.

05 Jump up from the crouched position, 06 Land softly with a slight bend at your knees, hips, and ankles.

tucking your knees to your chest.

196 LEVEL 3

SQUEEZE INNER
THIGHS, KEEP
PELVIS TUCKED.

DRAGON 01 Lie on the floor and grab a solid object 02 Keep your core engaged and swing
FLAG
behind your head with both hands. Create your feet up until your body is almost
The dragon flag, created by tension throughout your body, starting with vertical (shoulder blades should remain on
martial arts legend Bruce traps, lats, and arms. the floor).
Lee, looks insane! It works
the entire core and builds
incredible strength.

MORE DIFFICULT

Modify speed: The
slower you go, the
more time your core
has to fight gravity
through the eccentric
phase of the exercise.
This builds incredible
core strength.

LESS DIFFICULT 03 Slowly lower your legs under control 04 Immediately lift the legs back up

Modify range of until they are just above the floor. until you’re almost vertical, then slowly
motion: Keep your lower them under control until they’re just
back on the floor in above the floor. Repeat steps 2 to 4 for the
steps 2, 3, and 4, prescribed time or number of reps.
lifting only the hips
and legs in those
steps. These pikes
with a tailbone lift
build strength and
confidence.

EXERCISES 197

ONE-ARM 01 Get into push-up position with just one hand on the THE WIDER
PUSH-UP YOUR FEET,
floor and feet spread wide apart. Tense your entire body and THE EASIER.
The ultimate show of upper
body strength? Some hold your free hand tight against your lower back.
people think so, but the
one-arm push-up isn’t just
for upper body strength—it
also engages your core for
stability.

MORE DIFFICULT

Modify body angle: Elevate feet for all steps 02 Lower your body slowly until your chest nearly touches
to shift a larger percentage of weight into the
upper body and work it harder. the ground.

LESS DIFFICULT

Modify body angle: For all steps, elevate 03 Explode up to the starting position, straightening the
hands, shifting weight to the lower body to
work the upper body less. arm and engaging the core. Perform all prescribed reps on

one arm, then repeat with the opposite arm.

198 LEVEL 3

SKIN THE CAT

Despite its awful name,
this is a great core
exercise and also a good
stretch for the upper body,
especially for achieving
full range of motion in
the shoulder.

MORE DIFFICULT

Modify speed:
Perform skin the
cat as slowly as
possible to create
dynamic tension
and build strength
through the
eccentric phase
of the exercise.

LESS DIFFICULT

Modify range of
motion: Hold a
dead hang position
for time to build
shoulder and grip
strength.

01 Stand tall directly

underneath the bar. Grab it
with an overhand grip. Pull
the shoulders back and down,
and settle into a dead hang.