Bodyweight Workouts for Men by Sean Bartram

EXERCISES 199

ARMS SHOULD BE
FULLY EXTENDED.

02 Keeping arms and legs straight, point 03 Continue to pass the feet overhead and 04 Lift your hips and raise the legs back and

the toes and raise the legs, continuing the down behind you toward the floor (without over so you’re once again in the hanging
movement until the feet pass between touching it), rolling your torso so you’re in the
the arms and you’re in the inverted pike extended skin the cat position. position from step 1.
hang position.

Skin the cat stretches and opens
up the shoulders to create full
range of motion, which helps with
push-ups, pull-ups, dips, and front
levers.

200 LEVEL 3 01 Stand tall, with your feet

SQUAT TO hip-width apart and toes
L-SIT
pointing forward.
This total-body exercise
utilizes the lower body and
core, and it also engages
the hip flexors and triceps
isometrically.

MORE DIFFICULT

Modify speed: Hold both steps 2 and 5 for a
count of four to build strength in the toughest
two phases of the exercise.

LESS DIFFICULT

Modify range of motion: In step 5, either
extend the legs partially or simply hold them
off the floor in a tucked position.

EXERCISES 201

02 Inhale and lower into a deep squat (glutes 03 Place your hands on the floor slightly behind The deeper you can
sit into your squat,
below knees) as if trying to make glutes touch the your hips, and sit, weight shifted back, palms the easier the
transition to L-sit
back of the calves, arms extended for balance. directly under shoulders, fingertips facing forward. will become.

LIFT TOES SLIGHTLY
HIGHER THAN HIPS.

04 Push into the floor with your hands, 05 Straighten and elevate the legs, squeezing

straighten your arms, and bring your shoulders the inner thighs and pointing the toes. Hold this

down in order to lift your butt off the floor. position briefly.

06 Bend and then lower the legs, placing the 07 Extend your arms in front of you for balance 08 Straighten your legs and stand

soles of your feet on the floor. and lift your hips from the floor, rocking yourself tall, engaging the core, squeezing the

slightly forward into a deep squat. glutes, and tucking the hips under.

202 LEVEL 3

LEG HELL

It may be short, but this workout certainly isn’t sweet!
If it’s possible to have a “signature” workout, Leg Hell
would be mine. Combining lower body exercises from all
three levels into a high-intensity circuit with plyometrics
might have made Dante Alighieri add one more circle to
his vision of the underworld!

SQUAT JUMP

WORKOUTS 203

Perform max reps of each exercise for 30 seconds each,
then rest for 30 seconds. Complete five rounds.

SQUAT P081
0:30 P074
P165
BACK LUNGE P182
0:30

SQUAT JUMP
0:30

PEDAL
0:30

REST 0:30
REPEAT the set for a total of five rounds

This routine has a 4:1
work-to-rest ratio:
work for two minutes,
rest for 30 seconds.
If that proves too
difficult for you to
maintain good form,
extend the rest
periods to one minute
to change the ratio
to 2:1.

204 LEVEL 3 SET PEDAL P182
20x each leg
ALEXANDER B
WORKOUT DRAGON FLAG P196
SET 5x, 4x, 3x, 2x, 1x
The man is called Alexander the
Great. If that’s not impressive C L-SIT CHIN-UP P184
enough to warrant a workout 5x, 4x, 3x, 2x, 1x
named after him, then consider FINISHER
this: by the age of 33 he had Perform all exercises REST 0:30 after each round of the set
conquered most of the then- in order with no rest REPEAT for five rounds in pyramid format
known world and he did it all between rounds.
on the front lines. You, too, will SINGLE-LEG PELVIC PEEL P186
meet this workout head-on and 20x each leg
in an unrelenting fashion if you
wish to build strength and lean HANDSTAND WALK P162
muscle and dominate on your 5x, 4x, 3x, 2x, 1x
own personal battlefield,
whether that be the gym or PLYOMETRIC INVERTED ROW P180
the office. 5x, 4x, 3x, 2x, 1x

REST 0:30 after each round of the set

REPEAT for five rounds in pyramid format

REPEAT sets A–C for a total of
three rounds

SQUAT JUMP P165
10x

Perform each set for five rounds, subtracting one rep BURPEE TO CHIN-UP P192
20x

per round where shown (pyramid format). Rest 30 PEDAL
30x
seconds between rounds. Perform all sets and their

exercises in order. P182

SET P166 MOUNTAIN CLIMBER P042
40x
A PISTOL SQUAT
10x each leg

PANCAKE PUSH-UP REPEAT finisher for a total of two rounds
5x, 4x, 3x, 2x, 1x
P176

BURPEE TO PULL-UP P178 This is an ASFAP
5x, 4x, 3x, 2x, 1x (As Fast As Possible)
finisher: but remember
REST 0:30 after each round of the set that form comes first,
REPEAT for five rounds in pyramid format and speed second.

WORKOUTS 205

SPARTACUS Perform three full rounds with little or no rest between
WORKOUT exercises or rounds.

A former slave, Spartacus was PISTOL SQUAT P166
a heavyweight gladiator (known 10x each
as a murmillo), which required
him to carry a large oblong ONE-ARM CHIN-UP P168
shield and an 18-inch (46cm) submax*
broadsword. He fought his way
from the amphitheaters of PANCAKE PUSH-UP P176
Rome to lead a 70,000-strong 10x
uprising against the mighty
Roman Empire. This workout FRONT LEVER P170
fits his legacy by building rock- 0:30
solid muscle, challenging
balance, and increasing power. BURPEE TO PULL-UP P178
15x
If you find this routine
too challenging, use NEO ROW P174
the revisions found on 10x each side
the individual exercise
pages as substitutes SQUAT JUMP P165
or add a rest period 15x
between exercises
and/or sets. DRAGON FLAG P196
10x

REPEAT the set for a total of three rounds

TABATA-STYLE *Submax = 80 percent of your max number of reps.
To calculate your max number of reps, perform the first
FINISHER round to failure (max) and subsequent rounds to 80
percent of that max number–e.g., max = 10 reps,
Push for as many reps submax = 8 reps.
as possible in 20
seconds, trying to reach TUCK JUMP BURPEE P194
80–90 percent of work 0:20, rest 0:10
maximum heart rate.
Don’t rest between SQUAT JUMP
rounds. Total exercise work 0:20, rest 0:10
time: five minutes.

P164

REPEAT Tabata-style finisher for a total of
five rounds

206 LEVEL 3 SET DOWN DOG PUSH-UP
10x
PUSH/PULL C P058
POWER L-SIT CHIN-UP P184
SET 10x P136
A push/pull split allows you P108
to build muscle and strength D PLYOMETRIC PUSH-UP
without overstressing the body. 10x
The efficiency also allows you ARMOR ABS
to train more often. Complete exercises in ARCHER PULL-UP
order and rest two 10x
minutes. Perform
three rounds. REST 1:00 before set D

PIKE PUSH-UP TO PUSH-UP P140
10x

Perform each set in order. Rest one minute between ONE-ARM INVERTED ROW
10x each side
sets. Complete one to three rounds–if you can’t P168

perform every rep with good form, don’t progress to the PANCAKE PUSH-UP
10x
next round.

SET P176

A STANDARD PUSH-UP P048 PLYOMETRIC INVERTED ROW P180
10x 10x

PULL-UP P056 REST 1:00
10x REPEAT sets A–D for one to three rounds

MILITARY PUSH-UP P062 PIKE P052
10x 0:30 P110
P164
CHIN-UP P050 HANGING LEG RAISE P188
10x 0:30 P196
P116
REST 1:00 before set B P132 HOLLOW BODY ROCKER P167
SET 0:30

B BACKWARD PUSH-UP KNEE TUCK EXTENSION
10x 0:30

INVERTED BODYWEIGHT ROW P054 DRAGON FLAG
10x 0:30

STOP-AND-GO PUSH-UP P138 HANGING REVERSE CURL
10x 0:30

CLOSE-GRIP INVERTED ROW P052 PLANCHE
10x 0:30

REST 1:00 before set C REST 2:00
REPEAT Armor Abs for a total of
three rounds

WORKOUTS 207

VLAD WORKOUT Perform three full rounds with little to no rest between
exercises or rounds.
Very few people in history have
cast more terror in the human HANDSTAND WALK P162
heart than Vlad the Impaler, or, 10x
as he’s better known, Dracula.
The man who became a legend ONE-ARM INVERTED ROW P169
as the Lord of Darkness was a 10x each side
real person and a great warrior
known to drink the blood of his SQUAT TO L-SIT P200
enemies. He was born in 1431 10x
in Transylvania, the central
region of modern-day Romania, SINGLE-LEG PELVIC PEEL P186
and ruled for many years, 10x each side
holding the Ottoman Empire at
bay. Don’t let this workout cast FRONT LEVER P170
terror in your heart–stay positive 0:30
and remember that if it doesn’t
challenge you, it doesn’t PANCAKE PUSH-UP P176
change you. 10x

Are sore muscles preventing KNEE TUCK EXTENSION P188
you from progressing or meeting 10x
the required reps? Make sure to
get adequate pre- and post- FINISHER SKIN THE CAT P198
workout nutrition, to foam roll, Repeat five times with 3x with a 10-second hold
and to follow the functional no rest between rounds.
exercises. See the Bodyweight Total exercise time: REPEAT the set for a total of three rounds
Basics section for hints and tips 10 minutes.
on all those items. BURPEE TO PULL-UP P178
work 0:20, rest 0:10

X-JACK P072
work 0:20, rest 0:10

1-2 PUSH P126
work 0:20, rest 0:10

BURPEE TO CHIN-UP P192
work 0:20, rest 0:10

REPEAT finisher for a total of five rounds

208 LEVEL 3 Perform the first round to max
reps and then aim for 80 percent
FOUNDATION of your max reps in the following
rounds. For example, if your max
A solid foundation creates a strong, is 15 lunges in 30 seconds,
balanced, and stable surface that aim for 12 lunges while slowing
transfers its load to the ground the reps down to meet the
surrounding it. This routine builds the 30-second time. This will ensure
body from the ground up, utilizing you can complete all the rounds.
some of the biggest muscles in the
body to burn calories, build more
muscle, and provide a solid footing
from which everything else can grow.

Perform each set in order and rest one minute between ARMOR ABS
sets. Complete three rounds.

SET Complete exercises in order and rest two minutes.
Perform three rounds.
A PISTOL SQUAT
10x each side P166 PIKE
0:30
SINGLE-LEG PELVIC PEEL P186 P053
10x each side HANGING LEG RAISE P110
0:30 P164
REST 1:00 before set B P165 P188
HOLLOW BODY ROCKER P196
SET 0:30 P116
P167
B SQUAT JUMP KNEE TUCK EXTENSION
0:30
20x each side
DRAGON FLAG
SINGLE-LEG REVERSE BRIDGE P172 0:30
0:30 each leg
HANGING REVERSE CURL
REST 1:00 before set C P182 0:30
SET
PLANCHE
C PEDAL 0:30
20x
REST 2:00
T-STAND JUMP P190 REPEAT Armor Abs for a total of
10x each side three rounds

REST 1:00

REPEAT sets A–C for a total of
three rounds

209

FORGED SET P192
P136
To forge means to shape by heating D BURPEE TO CHIN-UP P169
and hammering. We’re going to heat 0:30
up your body with metabolic-boosting P198
plyometrics and then hammer it into PLYOMETRIC PUSH-UP
shape with compound multi-muscle 10x P053
P110
ONE-ARM INVERTED ROW P164
10x each side P188
P196
strength exercises. REST 0:30 before set E P116
SET P167
Perform each set in order and rest 30 seconds after
each set. Complete three rounds. E SKIN THE CAT
3x with a 10-second hold

SET ARMOR ABS REST 0:30

A SQUAT JUMP P165 Complete exercises in REPEAT sets A–E for a total of
0:30 order and rest two three rounds

SINGLE-LEG PELVIC PEEL minutes. Perform PIKE
10x each side 0:30
P186 three rounds.

PISTOL SQUAT P166 HANGING LEG RAISE
10x each side 0:30

REST 0:30 before set B P178 HOLLOW BODY ROCKER
SET 0:30

B BURPEE TO PULL-UP KNEE TUCK EXTENSIONS
0:30

ONE-ARM PUSH-UP 0:30

5x each side P197 DRAGON FLAG

PLYOMETRIC INVERTED ROW 0:30

10x P180 HANGING REVERSE CURL

REST 0:30 before set C 0:30

SET P182 PLANCHE
P190 0:30
C PEDAL
0:30 REST 2:00
REPEAT Armor Abs for a total of
T-STAND JUMP three rounds
10x each side

SQUAT TO L-SIT P200
10x

REST 0:30 before set D

210 LEVEL 3

INFERNO When you’re up
against the clock, it’s
It’s time to set your body ablaze with some high intensity easy to lose track of
interval training and dynamic combination exercises the quality of your
such as Burpee to pull-ups. Adding speed not only reps and instead focus
increases the calorie-burning benefits of the workout but only on quantity.
also adds instability. As your body compensates for the Correct form should
forces you create, it has to constantly adjust and counter always be your first
the effects of gravity and motion. This will improve priority, so review the
coordination and performance and help prevent injury. exercises thoroughly
before you perform
them at speed.

HANDSTAND WALK

WORKOUTS 211

Perform all exercises in each set four times. Rest one

minute between each set. Total time for the workout should

be 27 minutes.

SET P178

A BURPEE TO PULL-UP
work 0:20, rest 0:10

SQUAT JUMP P165
work 0:20, rest 0:10

ONE-ARM INVERTED ROW–RIGHT P169
work 0:20, rest 0:10

ONE-ARM INVERTED ROW–LEFT P169
work 0:20, rest 0:10

REPEAT set A for a total of four rounds P192
REST 1:00 before set B
SET

B BURPEE TO CHIN-UP
work 0:20, rest 0:10

PEDAL P182
work 0:20, rest 0:10

HANDSTAND WALK P162
work 0:20, rest 0:10

HOLLOW BODY ROCKER P164
work 0:20, rest 0:10

REPEAT set B for a total of four rounds P194
REST 1:00 before set C
SET

C TUCK JUMP BURPEE
work 0:20, rest 0:10

T-STAND JUMP–RIGHT P190
work 0:20, rest 0:10

T-STAND JUMP–LEFT P190
work 0:20, rest 0:10

PLANCHE P167
work 0:20, rest 0:10

REPEAT set C for a total of four rounds
REST 1:00

212 LEVEL 3 If three rounds of
this workout are too
EVOLUTION challenging for you,
perform only two,
Fusing exercises from all three levels of this book, or adjust the reps on
Evolution shows you just how far you’ve come in your rounds two and three
bodyweight revolution. This workout evolves each set to so you’re working at
take you from the base motion in Level 1 to the dynamic 80 percent of your
variation in Level 3. max reps.

INVERTED BODYWEIGHT ROW

WORKOUTS 213

Perform each set in order with no rest between

exercises. Rest one minute after each set. Complete

three rounds.

SET P081 SET PISTOL SQUAT P166
10x each side P176
A SQUAT C P178
10x PANCAKE PUSH-UP P169
ABDOMINATION 10x P186
STANDARD PUSH-UP P048 Complete six rounds.
10x Total time: nine BURPEE TO PULL-UP
minutes. 10x
PULL-UP P056
10x ONE-ARM INVERTED ROW
0:10 each side
ELBOW BRIDGE P064
0:30 SINGLE-LEG PELVIC PEEL
10x each side
PELVIC PEEL P066
10x REST 1:00
REPEAT sets A–C for a total of
REST 1:00 before set B three rounds
SET
P118 HOLLOW BODY ROCKER
B SHRIMP SQUAT 0:20
10x each side

STOP-AND-GO PUSH-UP P138 P164
10x
FLUTTER UP
ARCHER PULL-UP P108 0:20 P177
10x
DRAGON FLAG
INVERTED BODYWEIGHT ROW P054 0:20 P196
10x
REST :30
BUTTERFLY PEEL AND PIGEON PEEL REPEAT Abdomination to total six rounds

10x each P122

REST 1:00 before set C

214 LEVEL 3 Complete all exercises in order and try to minimize rest time
between exercises.
SUPER CIRCUIT
THE BODYWEIGHT SQUAT P081
500 50x P048
P165
This grueling total-body workout STANDARD PUSH-UP P066
will demand 500 total reps of 50x P053
exercises from all levels. It will push P046
you both mentally and physically. SQUAT JUMP P056
In exchange, you’ll get increased 25x P075
endurance and improved athletic P062
performance, and you’ll shred fat. PELVIC PEEL P054
You have what it takes, but it will 25x P130
take all you’ve got! P192
PIKE
Don’t substitute any 50x
exercises or reduce
the reps. Instead, ALTERNATING LATERAL LUNGE
when necessary, use 50x
the less difficult
modification for each PULL-UP
exercise to make the 25x
workout easier.
BACK LUNGE
25x each leg

MILITARY PUSH-UP
50x

INVERTED BODYWEIGHT ROW
50x

SKATER JUMP
50x

BURPEE TO CHIN-UP
25x

WORKOUTS 215

SUPER CIRCUIT SET P124
BEAST MODE
C BULGARIAN SPLIT SQUAT
Beast Mode combines three of 10x each leg
the toughest muscle-building sets
from the workouts named after SPIDERMAN PUSH-UP P103
warriors and gods and breaks them 5x, 4x, 3x, 2x, 1x
up with metabolic “finishers” to
create an epic Super Circuit. Beast ARCHER PULL-UP P108
Mode–ON! 5x, 4x, 3x, 2x, 1x

REPEAT set C for five rounds in pyramid format

REST 0:30 before set D

SET P048

D STANDARD PUSH-UP
10x

Complete all sets and their exercises in order. Perform sets A, X-JACK
20x
C, and E in pyramid format (decreasing reps per round where P072

shown), and sets B and D as fast as possible. Rest 30 seconds BURPEE
30x
between each set.

SET P060

A PISTOL SQUAT P166 MOUNTAIN CLIMBER P043
10x each leg 40x

PANCAKE PUSH-UP P176 REPEAT set D for two rounds as fast as possible
5x, 4x, 3x, 2x, 1x
REST 0:30 before set E

BURPEE TO PULL-UP P178 SET P081
5x, 4x, 3x, 2x, 1x
E SQUAT
REPEAT set A for five rounds in pyramid format 10x

REST 0:30 before set B STANDARD PUSH-UP
5x, 4x, 3x, 2x, 1x
SET P048

B 1-2 PUSH P126 PULL-UP P056
10x 5x, 4x, 3x, 2x, 1x

SKATER JUMP P130 REPEAT set E for five rounds in pyramid format
20x
REST 0:30
SINGLE-LEG BURPEE P134
30x REPEAT Beast Mode once more from set E to
set A for the ultimate challenge (optional)

MOUNTAIN CLIMBER P043
40x

REPEAT set B for two rounds as fast as possible
REST 0:30 before set C

216 LEVEL 3

REDLINE

“Train ’til you redline” has become the unofficial tagline
for my motorsport clients. The drivers I work with have to
be strong and lean, and need incredible core strength.
To achieve this goal, we fuse bodyweight resistance
exercises and high intensity interval training.

SKATER JUMP

If you struggle to
recover between sets,
extend the rest period
to one minute.

WORKOUTS 217

Perform the exercises in each set in order. Rest 30 seconds

between each set. Complete five rounds.

SET P072

A X-JACK
0:30

TUCK JUMP BURPEE P194
0:30

MOUNTAIN CLIMBER P043
0:30

BACKWARD BURPEE P070
0:30

REST 0:30 before set B P076
SET

B PUSH-UP JACK
0:30

SKATER JUMP P130
0:30

1-2 PUSH P126
0:30

BURPEE TO CHIN-UP P192
0:30

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

218 LEVEL 3 WEEK 1
WEEK 2
PROGRAM WEEK 3
WEEK 4
Each program has 6 days of work and
one day of rest. It’s best to perform the
workouts Monday to Saturday and rest
on Sunday, but you can take a
midweek rest day as needed. Don’t
switch the workouts within a program.
as this may have an adverse affect on
rest time for a specific muscle group.

PROGRAM 219

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

● ALEXANDER ● FOUNDATION ● SPARTACUS ● PUSH/PULL ● VLAD WORKOUT ● SUPER CIRCUIT
WORKOUT ● ARMOR ABS WORKOUT POWER ● FINISHER THE
BODYWEIGHT
● FINISHER ● TABATA-STYLE ● ARMOR ABS 500
FINISHER

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

● LEG HELL ● EVOLUTION ● INFERNO ● FORGED ● REDLINE ● SUPER CIRCUIT
● ARMOR ABS BEAST MODE
● ABDOMINATION

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

● ALEXANDER ● FOUNDATION ● SPARTACUS ● PUSH/PULL ● VLAD ● SUPER CIRCUIT
WORKOUT ● ARMOR ABS WORKOUT POWER WORKOUT THE
BODYWEIGHT
● FINISHER ● TABATA-STYLE ● ARMOR ABS ● FINISHER 500
FINISHER

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

● LEG HELL ● EVOLUTION ● INFERNO ● FORGED ● REDLINE ● SUPER CIRCUIT
● ARMOR ABS BEAST MODE
● ABDOMINATION

220 INDEX

INDEX

A anatomical chart, 16–17 shoes, 14
benefits of bodyweight resistance towel, 14
afterburn, 13 watch or timer, 14
Alexander Workout, 204 training, 11 nutrition, 38–39
All-In, 151 Big Six, 18–25 blueprint, 39
alternating cross-over lunge, 106–107 post-workout snacks and meals,
alternating lateral lunge, 46–47 Burpees, 22
anatomical chart, 16–17 inverted rows, 23 39
archer pull-up, 108–109 lunges, 20 protein, 38
archer push-up, 131 pull-ups, 24–25 recovery, 36–37
Ares Workout, 82 push-ups, 21 foam roll, 36
ASFAP (As Fast As Possible) finisher, squats, 18–19 foam rolling technique, 37
description of bodyweight ice, 36
82, 144, 204 sleep, 36
resistance training, 10 stretch, 36
B functional warm-ups, 30–35 bridge kick, 78–79
Bulgarian split squat, 124–125
back bridge, 120–121 inline lunge, 31 burn, 94–95
back lunge, 75 inner thigh mobility, 34 Burpee, 22, 60–61
backward Burpee, 70–71 resting squat, 32 Burpee to chin-up, 192–193
backward push-up, 132–133 thoracic rotation, 35 Burpee to pull-up, 178–179
Big Six, 9, 15, 18–25 trunk stability push-up, 33 butterfly peel, 123
how to use this book, 15
Burpees, 22 exercises, 15 C
inverted rows, 23 method, 15
lunges, 20 programs, 15 calisthenics, 3
pull-ups, 24–25 Q&A, 15 chin-up, 50–51
push-ups, 21 workouts, 15 close-grip inverted row, 52
squats, 18–19 hydration, 39 Crazy 8s, 142–143
bodyweight basics, 9–39 modifications, 26–29
advantages of bodyweight body angle, 26 D
points of contact, 28
resistance training, 12–13 range of motion, 27 dead hang, 42
adaptability 12 speed, 29 deep squat, 102
build lean muscle and burn fat, 13 stability 27 dehydration, 39
core strength, 13 must-haves and useful extras, 14 dip, 73
increase athletic performance, 13 foam roller, 14
symmetry, 13 pull-up bar, 14

INDEX 221

down dog push-up, 58–59 H Burpee, 60–61
dragon flag, 196 chin-up, 50–51
dragon walk, 128–129 handstand walk, 162–163 close-grip inverted row, 52
Dynamic Duos, 92 hanging leg raise, 110 dead hang, 42
dynamic stability exercises see hanging reverse curl, 116–117 dip, 73
hanging scapula retraction, 74 down dog push-up, 58–59
Level 2, 101–159 Hannibal Workout, 145 Dynamic Duos, 92
Hercules Workout, 144 elbow bridge, 64–65
E high intensity interval training (HIIT), forward hinge, 68–69
hanging scapula retraction, 74
elbow bridge, 64–65 155 Hi-Lo, 93
equipment see must-haves and Hi-Lo, 93 inverted bodyweight row, 54–55
hollow body hold, 113 Leg Day, 96–97
useful extras, 14 hollow body rocker, 164 military push-up, 62–63
Evolution, 212–213 Holy Grail of abdominal exercises, mountain climber, 43
excess post-exercise oxygen pelvic peel, 66–67
110 Perseus Workout, 83
consumption (EPOC), 13 hydration, 39 pike, 53
program, 98–99
F–G I–J pull-up, 56–57
push-up jack, 76–77
fatigue, 90, 92 ice bath, 36 push vs pull, 91
Fire, 152–153 Inferno, 210–211 reverse plank bridge, 44–45
Five, 88–89 inline lunge, 31 Round the World, 84–85
flutter up, 177 inner thigh mobility, 34 squat, 81
foam roller, 14 inverted bodyweight row, 54–55 standard push-up, 48–49
forearm push-up, 112 inverted rows, 23 Super Circuit Five, 88–89
Forged, 209 Super Circuit The 300, 87
forward hinge, 68–69 K–L 10 to 1, 90
Foundation, 208 Thor Workout, 86
foundation exercises see Level 1, knee tuck extension, 188–189 wall sit, 80
X-jack, 72
41–99 Leg Day, 96–97 Level 2, 101–159
frog hold, 111 Legendary Legs, 150 All-In, 151
front lever, 170–171 Leg Hell, 202–203 alternating cross-over lunge,
front lunge, 104–105 Level 1, 41–99
functional warm-ups, 30–35 106–107
alternating lateral lunge, 46–47 archer pull-up, 108–109
inline lunge, 31 Ares Workout, 82
inner thigh mobility, 34 back lunge, 75
resting squat, 32 backward Burpee, 70–71
thoracic rotation, 35 bridge kick, 78–79
trunk stability push-up, 33 burn, 94–95

222 INDEX Level 3, 161–219 Super Circuit The Bodyweight 500,
Alexander Workout, 204 214
archer push-up, 131 Burpee to chin-up, 192–193
back bridge, 120–121 Burpee to pull-up, 178–179 T-stand jump, 190–191
backward push-up, 132–133 dragon flag, 196 tuck jump Burpee, 194–195
Bulgarian split squat, 124–125 Evolution, 212–213 Vlad Workout, 207
butterfly peel, 123 flutter up, 177 L-sit chin-up, 184–185
Crazy 8s, 142–143 Forged, 209 lunges, 20
deep squat, 102 Foundation, 208
dragon walk, 128–129 front lever, 170–171 M
Fire, 152–153 handstand walk, 162–163
forearm push-up, 112 hollow body rocker, 164 military push-up, 62–63
frog hold, 111 Inferno, 210–211 modifications, 26–29
front lunge, 104–105 knee tuck extension, 188–189
hanging leg raise, 110 Leg Hell, 202–203 body angle, 26
hanging reverse curl, 116–117 L-sit chin-up, 184–185 points of contact, 28
Hannibal Workout, 145 neo row, 174–175 range of motion, 27
Hercules Workout, 144 one-arm chin-up, 168 speed, 29
hollow body hold, 113 one-arm inverted row, 169 stability 27
Legendary Legs, 150 one-arm push-up, 197 mountain climber, 43
1-2 push, 126–127 pancake push-up, 176 multiplanar exercises see Level 2,
pigeon peel, 122 pedal, 182–183 101–159
pike push-up to push-up, 140–141 pistol squat, 166 muscle soreness, 36, 98, 207
plyometric push-up, 136–137 planche, 167 must-haves and useful extras, 14
program, 158–159 plyometric inverted row, 180–181 foam roller, 14
Push-Pull Pairs, 146–147 program, 218–219 pull-up bar, 14
shrimp squat, 118–119 Push/Pull Power, 206 shoes, 14
single-leg Burpee, 134–135 Redline, 216–217 towel, 14
skater jump, 130 single-leg pelvic peel, 186–187 watch or timer, 14
Spiderman push-up, 103 single-leg reverse bridge, 172–173
stop-and-go push-up, 138–139 skin the cat, 198–199 N–O
Super Circuit Fantastic Four, 149 Spartacus Workout, 205
Super Circuit Per-4-mance, 155 squat jump, 165 neo row, 174–175
Tri-phase, 154 squat to L-sit, 200–201 nutrition, 38–39
Tri-set, 156–157 Super Circuit Beast Mode, 215
T-stand, 114–115 one-arm chin-up, 168
Yue Fei Workout, 148 one-arm inverted row, 169
one-arm push-up, 197
1-2 push, 126–127

P sleep, 36 INDEX 223
stretch, 36
pancake push-up, 176 Redline, 216–217 towel, 14
pedal, 182–183 resting squat, 32 Tri-phase, 154
pelvic peel, 66–67 reverse plank bridge, 44–45 Tri-set, 156–157
Perseus Workout, 83 Round the World, 84–85 trunk stability push-up, 33
pigeon peel, 122 T-stand, 114–115
pike, 53 S T-stand jump, 190–191
pike push-up to push-up, 140–141 tuck jump Burpee, 194–195
pistol squat, 166 shoes, 14
planche, 167 shrimp squat, 118–119 unilateral exercises see Level 3,
plyometric inverted row, 180–181 single-leg Burpee, 134–135 160–219
plyometric push-up, 136–137 single-leg pelvic peel, 186–187
plyometrics, 145 single-leg reverse bridge, 172–173 Vlad Workout, 207
skater jump, 130
see also Level 3, 161–219 skin the cat, 198–199 W–X–Y–Z
post-workout snacks and meals, 39 Spartacus Workout, 205
program Spiderman push-up, 103 wall sit, 80
squat jump, 165 warm-ups (functional), 30–35
Level 1, 98–99 squat to L-sit, 200–201
Level 2, 158–159 squats, 18–19, 81 inline lunge, 31
Level 3, 218–219 standard push-up, 48–49 inner thigh mobility, 34
protein requirement, 38 stop-and-go push-up, 138–139 resting squat, 32
pull-up, 24–25, 56–57 strength training, perception of, 3 thoracic rotation, 35
pull-up bar, 14 Super Circuit trunk stability push-up, 33
Push-Pull Pairs, 146–147 watch or timer, 14
Push/Pull Power, 206 Beast Mode, 215 water requirement, 39
push-up jack, 76–77 The Bodyweight 500, 214
push-ups, 21 Fantastic Four, 149 X-jack, 72
Push vs Pull, 91 Five, 88–89
Per-4-mance, 155 Yue Fei Workout, 148
Q–R The 300, 87

Q&A, 15 T–U–V

range of motion (ROM), 27, 83 Tabata, 94, 205
recovery, 36–37 10 to 1, 90
thoracic rotation, 35
foam roll, 36 Thor Workout, 86
foam rolling technique, 37
ice, 36

224

ABOUT THE AUTHOR

Sean Bartram trains numerous professional athletes and Indiana, and is the author of High Intensity Interval
celebrities, and is the official trainer to the Indianapolis Training for Women and Idiot’s Guides: High Intensity
Colts Cheerleaders. He has been featured by Shape, Interval Training. 
Popsugar, The Huffington Post, Fox, CBS, and Reuters.
Bartram owns Core Pilates and Fitness in Carmel,

ACKNOWLEDGMENTS

Thank you to everyone at DK for this opportunity, and to Earnest thanks to each and every one of my clients, as
the incredibly talented group of people who have worked each of you motivates and inspires me daily with your
tirelessly behind the scenes to make this book a reality. incredible drive and determination to meet your goals, not
An extra and very sincere thank you to Nathalie Mornu for to mention the laughter and kindness you have all shared
her guidance and expertise as my editor, and special with me.
gratitude to Brook Farling for his unwavering support of
me as an author. I would also like to thank the talented group of people
and companies who represent or partner with me:
Many thanks to the “Dream Team” of Matt Bowen and Robbie, Wendy, and the team at Canterbury US; James
Nigel Wright. Your artistry behind the lens and your and Blanca at SOS Rehydrate; and Jeff and Alex of Frog
design excellence brings the text and exercises in this Performance.
book to life.
Thank you to Jack Harvey, Jack Hawksworth, Kelly
Canterbury US (www.canterburyus.com) provided the Tilley, Erin Bell, Ashli Pickens, Mary Worline, Dwayne
entire wardrobe for this project and, having put their Allen, Matt Overton, and the incredible ladies of Colts
training apparel through its paces at the highest level Cheer who demand nothing but the best from me and
myself, I can steadfastly recommend it to anyone picking help me find it with their toughness, dedication, and “all
up this book. A huge thank you to Canterbury US for their in, all the time” mentality.
support of this project.
For my parents: thank you for the greatest gift a
I can’t give enough thanks to the outstanding athletes parent can offer—belief. I don’t say it often enough: I love
who grace each page of this book: Austin Bridenthal, Ray and miss you.
Boyden, Clayton Ford, and Blaize Monks, as well as
fellow Brit and European champion Mark Freeman. An Finally, a heartfelt thank you to Rochelle and Chloe.
extra-special thank you to Mark. I’m looking forward to I’m proud of you—each of you—for your own wonderfully
working and collaborating with him on many future unique gifts. You make me laugh, keep me humble, and
projects. I strongly recommend checking out his website put up with me even when I have expended all my
at www.freemantechnique.com. physical or mental energy. You always find a way to show
me your love when I need it the most.