("See You Later See You Soon" by Stephen Kellogg)
- Hey guys, what's up? It's Steve Kamb from NerdFitness.com.
Today I'm gonna take you through a super difficult
body weight circuit workout, it's gonna kick your ass.
Build some muscle, burn a lot of fat, and
leave ya exhausted, let's get started.
All right guys, what you can do is you're gonna start
with the five minute warm up, run up and down your stairs,
do jumping jacks, run in place, go run outside, jump rope,
whatever you gotta do, get your blood pumping,
get your muscles warm, that is one of
the most important things you can do before exercising.
Like I said, this is a really advanced body weight workout
so only attempt this if you're in really good shape.
First thing we're gonna do are called one-legged squats,
you can actually do these without the aid of a pole,
but it's pretty difficult so I recommend
starting out like that and then maybe advancing
to doing them without having to hold onto anything.
What you can do is grab something sturdy,
luckily we have a column in our apartment, why?
I have no idea, but you're gonna start with a column,
hold onto it, put your right leg out,
and you're gonna drop down, and come right back up.
That's one, you're gonna do 10 of these on your left leg,
and then you can do ten on your right leg.
You're kinda pulling up with your hands,
more keeping your balance, doing all the work
with the leg that's still on the ground,
you can do 10 of those for each side.
After you're done with that you're gonna do
20 body weight squats.
Put your hands out, legs about shoulder width apart,
drop your ass way back, until your thighs
are about parallel to the ground, come back up, that's one.
You're gonna do 20 of those, after you're done with that
you're gonna do 20 walking lunges.
Hands on your hips, step out with your right foot,
come down, touch your left knee to the ground, barely.
Explode back up with your right foot, that's one.
After that, go down with your, step out with your left foot,
right knee to the ground, explode back, that's two.
You're gonna do 20 of those, if that's too easy
you can make it more difficult by putting your hands
behind your head, stepping down and twisting
in the same direction of the foot you just stepped out with.
After you do 20 of those, we are going to do
jump ups, step ups, I don't know what you wanna call 'em,
they're a pain in the ass especially after doing
all those leg exercises, but it's really good for ya.
So I'm gonna come over here to my steps,
put my foot on the second step,
I'm gonna explode up with that foot, land on the other one,
that's one, explode back up, two, push back up, three.
You're gonna do 20 of those too.
All right guys, after the jump ups
you're gonna do 10 pull ups, pull ups means
you have an overhand grip, so I'm gonna head over here
to my pull up bar, and do 10 pull ups.
When you do your pull ups make sure you go all the way down,
come all the way back up.
If you can't do 10 yet, do as many as you can.
If you can only do five, do those first five
and then on your next five, pull on the bar,
jump up above the bar and slowly lower yourself back down.
Keep doing that, slowly lower yourself back down,
that's a called a negative, and what that'll do,
that'll still build up your muscles and you're not gonna get
as exhausted, you'll be able to get more of those done.
After you've done 10 pull ups, you're gonna do 10 dips.
I just took two bar stools, you might have to get creative
with your surrounding, whether it's a table
and your countertop, maybe a corner of your countertop,
get between two sturdy objects like these bar stools,
hold your body up, slowly lower yourself down, back up,
that's one, all the way back down,
you're gonna do 10 of those.
After you're done with your dips,
you're gonna move back into the pull up bar,
and you're gonna do 10 chin ups,
that's where your hands are facing the other direction,
same thing, hold it, all the way down, pull yourself up,
all the way down, pull yourself up, same thing,
and by the time you get through this circuit three times,
your arms are gonna wanna fall off, so at that point,
jump up above the bar, and slowly lower yourself back down.
After you're done with your ten chin ups,
you're gonna do ten regular push ups.
Get down on the ground, hands shoulder width apart,
body completely straight, drop straight down and back up.
You're gonna do ten of those.
If you can't do regular push ups at this point, drop down
to your knees, your body straight, abs tight, drop down.
After you're done with push ups, we're gonna move into a
30 second plank, put your forearms on something soft,
feet up in the air, and then stick your butt up in the air.
You wanna keep your body in a complete straight line,
all the way from your head down through your toes,
you're gonna hold this position for approximately
30 seconds, if you can go longer great,
if you can't, hold as long as you can.
Alrighty, after you're done with the plank
you're gonna do 30 jumping jacks and that completes the end
of this complete body weight circuit,
you're gonna do it two more times for a total of three
complete circuits all the way through
all of these exercises, obviously it's extremely difficult,
if you're doing this as quickly as possible
with perfect form, you're gonna be freaking exhausted
by the end of it, so make sure you concentrate
super hard on doing all these exercises correctly
and safely so you don't hurt yourself.
That's the end of today's workout,
thank you guys so much and we'll catch ya next time.
("The Boxer" by Carbon Leaf)