Log in to BOXROX Pro

How to Build Muscle with Bodyweight Exercises – Top Tips for Training at Home

Warmup:

EMOM x 9mins (Every Minute On the Minute – perform the first movement, then rest until the top of the next minute and continue to the second move; keep rotating through until 9 minutes is up.)
1st – Mountain Climbers 30sec
2nd – Frog Pumps x 20 reps
3rd – 10 Yoga Push Ups

Absolute Strength (Hip Extension + Upper Push)

Functional Body Composition Style
3 Sets
A1. Offset Push Ups; 2020 x 8-10/arm
rest 60sec
A2. Prisoner Good Morning; 4020 x 10-12reps
rest 60sec
A3. Bodyweight Hip Thrust; 20X2; 10-12reps
rest 60sec (back to top)

B) Sustainable Aerobic Grinder Full Body

15 Rounds:
1 Wall Walk
2 Turkish Get Ups (Make a fist and punch up to ceiling or hold onto any household object)
3 Pike Handstand Push Ups
4 Candlestick Roll Up*

*Scale by placing a bench or stacked mats behind you to elevate your body above your feet more.

Yoga Push Up

Offset Push Up

Candlestick Roll

Image Sources

Related news