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This is workout A of the BW Cardio program. In the first superset, you’ll start out with two of the hardest bodyweight exercises.
The first exercise is the Single Leg Squat. All I want you to do is squat as low as you can with good form and then pair that with a series of Pullups.
So, for the 1-leg squat, stand on one foot, with your other knee slightly bent and your hands out in front for balance. From here you will push your hips back and squat down, using your glutes, hamstrings and quadriceps to come back up.
Now, if that exercise is too difficult for you, then if you have a band you can wrap it around a bar and use it for balance. Otherwise you can do a regular split squat.
If you’re strong enough to do regular pullups then you will try to do 12 repetitions. This will be very difficult to do for three sets, but do your best. To get in position, grab an overhand grip and from a dead hang position, pull your chest up to the bar, squeezing your shoulder blades together at the top.
If you’re unable to do pullups, then you will do assisted pullups. You’ll need to set the bar at head height for this exercise. Next, squat down and then pull yourself up, using as much of your upper body as possible.
Go through these this superset three times in total, resting one minute after completing each set.
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