Bodyweight Workouts for Men: 75 Anytime, Anywhere Exercises to Build a Better Body

by Sean Bartram

Overview

Try these bodyweight exercises and routines designed specifically for men.

Bodyweight Workouts for Men is a step-by-step guide to one of the hottest fitness trends that truly gets results. Created specifically for men, the workouts in this book can be done anywhere, anytime—gravity and body weight are all guys need.

With this convenient—and free—workout method, you can say goodbye to unwanted pounds and hello to definition as you work through 75 bodyweight exercises and 40 routines that blast every muscle in the body.

Full-color photos guide you step-by-step through all the favorites: squats, planks, pull-ups, push-ups, leg raises, dips, and horizontal pulls. Regressions and progressions are outlined, allowing you to adjust the exercises to match your skill level and move on to the next level when you are ready. Guidelines on stretching, form, rep frequency and holding time, resting, and structuring a program are all featured to ensure the exercises in Bodyweight Workouts for Men are done correctly and without risk of injury.

Product Details

ISBN-13:	9781465441454
Publisher:	DK
Publication date:	12/01/2015
Pages:	224
Sales rank:	287,671
Product dimensions:	7.60(w) x 9.30(h) x 0.70(d)

About the Author

Sean Bartram, trainer to the NFL's Indianapolis Colts Cheerleaders, is the owner of Core Pilates and Fitness, and has training certifications from the American Council on Exercise and the Pilates Method Alliance. In addition to his work with the Colts Cheerleaders, he has also trained athletes from the IndyCar Series, NFL, NBA, MLB, and MLS. Sean is the author of High-Intensity Interval Training for Women and Idiot's Guides: High-Intensity Interval Training.

Table of 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 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