Wanna get ripped fast? Follow this easy bodyweight routine, the only equipment needed is a chin up bar (use anything stable, I.E doorframe) and any floorspace available.
Beginner: DO this routine without breaks in between excercises. Quickly move on to next. Once you reach the end, repeat this set of excercises 3 times. If it gets easier. Increase to 5!
15 Negative Push Ups.
Push up fast, slowly go down using 3-4 second count.
20 Leg Raises. With 3-4 negative count.
Clueless?
https://www.youtube.com/watch?v=JB2oyawG9KI
10 Burpees. Add push up
https://www.youtube.com/watch?v=Pf7wZvraWV0
10 Jump Squat.
Feet parallel to shoulder width, keeping ur spine neutral and straigh lower ur body so your thighs are parallel to the ground and explode up.
2-5 Chin Ups. Chin ups are very difficult for beginners so lets keep it simple and do low reps. IF a chin up is not possible, this is a good alternative.
6-8 Inverted Row 3-4 Second Negative Count. Use a broom or any bar low enough and strong enough to support your weight.
https://www.youtube.com/watch?v=XZV9IwluPjw
Nutrition. WTF DO I EAT?
Keep the carbs very complex, Brown rice, whole grain bread, brown bread, etc.
Lots of protein! Steak, chicken breasts. On the go? Grab a muscle milk from the nearest 711!!
CONSUME 20-30 GRAMS OF PROTEIN AFTER EVERY WORKOUT. IF YOU DONT? YOU JUST WASTED YOUR TIME.
Lots of veggies and fruit! Simple.
Cheers, boys. To a new body.
Beginner: DO this routine without breaks in between excercises. Quickly move on to next. Once you reach the end, repeat this set of excercises 3 times. If it gets easier. Increase to 5!
15 Negative Push Ups.
Push up fast, slowly go down using 3-4 second count.
20 Leg Raises. With 3-4 negative count.
Clueless?
https://www.youtube.com/watch?v=JB2oyawG9KI
10 Burpees. Add push up
https://www.youtube.com/watch?v=Pf7wZvraWV0
10 Jump Squat.
Feet parallel to shoulder width, keeping ur spine neutral and straigh lower ur body so your thighs are parallel to the ground and explode up.
2-5 Chin Ups. Chin ups are very difficult for beginners so lets keep it simple and do low reps. IF a chin up is not possible, this is a good alternative.
6-8 Inverted Row 3-4 Second Negative Count. Use a broom or any bar low enough and strong enough to support your weight.
https://www.youtube.com/watch?v=XZV9IwluPjw
Nutrition. WTF DO I EAT?
Keep the carbs very complex, Brown rice, whole grain bread, brown bread, etc.
Lots of protein! Steak, chicken breasts. On the go? Grab a muscle milk from the nearest 711!!
CONSUME 20-30 GRAMS OF PROTEIN AFTER EVERY WORKOUT. IF YOU DONT? YOU JUST WASTED YOUR TIME.
Lots of veggies and fruit! Simple.
Cheers, boys. To a new body.
