Body Weight Training: My Routine

Alright so lately I’ve been getting a lot of emails about what I do when it comes to weight training and calisthenics. Aside from my weight training, my training is pretty simple, to say the least. Although with that being said, it may seem simple at first glance, but it is actually more difficult than it seems.

Before I start my routine, I do a brisk jog for 4-5 minutes at a medium pace to get the blood flowing. I must say that it is very important to warm up and stretch a little before doing any exercise. Jumping right into a routine without giving your muscles a proper warm-up can lead to muscle pulls, strains, and other connective tissue injuries as well.

Alright, back to my training. After I do my 5 minute warm up and stretch, I start doing a set of push ups doing as many as I can for that first set. After completing my first set, I rest for about 1-2 minutes. Going into my second set, my goal is to get 10 push-ups short of my first set max. So if I did 60 pushups in the first set, I would go down to 50. I would go down another 5 pushups in the next 2 sets.

After completing the push-ups, I move right into the pull-ups. For the first 3 sets, I’ll start with an overhand grip. The first set I will try to do 12, the second set 10, and the third set 8. After completing 3 sets, I will do another 3 sets below with the same repetition scheme as indicated for the overhead sets.

The next exercise on the list is bodyboarding. This exercise has other names as well, but I prefer the simplest and most memorable name. I also super-set this exercise with crunches from time to time. Anyway, I’ll do three sets of bodyboarding with one minute each set for a total of 3 sets. And if I don’t super set this exercise, I’ll do V-ups or even crunches on a decline bench.