Bodyweight Workout #4 of the Hardball 6-Week Bodyweight Workout Plan. Jon Celis, owner of AbsoluTraining and My Mad Methods Magazine Contributor, demonstrates a bodyweight and suspension training circuit using a series of bodyweight, parallette, and suspension exercises. The Hardball 6-Week Bodyweight Workout Plan is related to an article by Jon Celis in the Feb/Mar 2012 Sports Edition of the My Mad Methods Magazine.
Purpose/Focus: Strength, Conditioning
Body Parts Used: All
Equipment: Suspension Trainer, Parallettes
Hardball Bodyweight Workout #4 Vid:
Hardball Bodyweight Workout #4 Instructions:
Phase 1 (Weeks 1-2): Complete this workout as a circuit with no rest in between exercises and 45-60 seconds rest between sets. Complete 3-4 circuits.
Phase 2 (Weeks 3-4): Complete this workout as a circuit with no rest in between exercises and 30-45 seconds rest between sets. Complete 3-4 circuits performing each exercise for 60 seconds time (ignore reps listed in video).
Phase 3 (Weeks 5-6): Complete this workout as a circuit with no rest in between exercises and 30 seconds rest between sets. Complete 4-5 circuits with prescribed reps/time. Finish the workout as quickly as possible and record your time.
A1: Atomic Push Up - 3-4 x 15
A2: Parallette Dive Bomber - 3-4 x 15
A3: Suspended Handstand Push Up - 3-4 x 15
A4: Parallette Swing - 3-4 x 60 sec
Jon Celis is an elite fitness professional who specializes in real world fat loss. His degree in Kinesiology and reputable certifications has led to his success in becoming one of the newest yet profound trainers in Southern California. Find out more.
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