T Nation

Bodyweight Circuits

Does anybody have some good whole-body conditioning circuits w/ bodyweight exercises? Something that can be used daily or almost daily as GPP? Thanks.

Maybe take a look at crossfit or gym jones websites for conditioning stuff, some interesting ideas.

Whilst not bodyweight conditioning, Martin Rooney’s light barbell complexes are great.

Also Alywn Cosgrove had a good article over at elitefts about conditioning complexes for MMA

20 squats
10 knuckle pushups
10 burpees
10 divebomber pushups
20 jumping jacks

repeat 5-10 times

so basically pick 4-5 exercises, preform 10-20 reps on each, and repeat at least 5 tmies.

some exercise choices:

pushups (close, wide, knuckle, fingertip, etc)
divebomber pushups
burpees
situps
crunches
v-situps
leg raises
squats
jump squats
shuffle steps
lunges
jumping jacks

and so on.

Zach-Even Esh recently put out a free pdf for “Real Man Training” that showed a bunch of different bodyweight circuits as well as dumbbell and sandbag stuff that you can do at home or with limited equipment for short workouts. You might still be able to get it if you sign up for his free newsletter or check out one of his web sites (www.realmanfitness.com).

Also, try www.rosstraining.com, as Ross Enamait has quite a few good circuits and ideas posted on his web site. He also sells a bodyweight training manual for about $25 that would probably be a good idea. He has good stuff and talks the talk and walks the walk.

And if you’re a member of Precision Nutrition (buy PN or JB’s book, “The Metabolism Advantage” to become a member of the forum), you can pick up a free bodyweight training program by Alwyn Cosgrove (along with other programs for other goals by other coaches from T-Nation - Dave Tate, CT, CW, etc.). Membership has its priviledges! :wink:

[quote]Nate Dogg wrote:
Zach-Even Esh recently put out a free pdf for “Real Man Training” that showed a bunch of different bodyweight circuits as well as dumbbell and sandbag stuff that you can do at home or with limited equipment for short workouts. You might still be able to get it if you sign up for his free newsletter or check out one of his web sites (www.realmanfitness.com).[/quote]

Thanks alot for that Nate. Glad I got to get that ebook.