2 BODYWEIGHT WORKOUTS. Takes 5 minutes or less!

woutsamjack2Check out our 2 GOD-BUILT Trainers going at it Saturday morning.  We had a contest for max rep Squat Press and they “knocked it out”!  Yeh Baby!

Friday I gave you Specifics for SHORT HIGH INTENSITY WORKOUTS.  Well, today I am going to give you some more specifics and review some too.  So here you go:


Remember “High Intensity” is always RELATIVE to YOU.  It is YOU going at a level that is Intense for you.

WARM-UP Properly!  Any exercise done at higher levels of Intensity usually = More Risk.  So make sure you warmup properly.  **Also realize that this too means that you need to “Warm-up” to this type of Workout over a 2-3 week period.  You have to give your body time to adapt to the FULL MOVEMENTS and the pace. 

FORM.  Make sure you are performing your Movements CORRECTLY!  One problem with any Workout is that many people do NOT perform the Movements / Exercises correctly and with Full Range of Motion.  You may get away with it, but it simply Increases your chance of Injury big time when you use poor form and techique.  So make sure you learn and practice PROPER FORM.  If you dont know, find a qualified Trainer!

DO WHAT YOU KNOW NOW!  You dont have to wait until you learn any single specific exercise or any specific combo of Movements / Exercises.  Go ahead and use the Exercises that you DO know how to do correctly.  Then if you want, learn and practice other Exercises at low intensities until you can perform them correctly at higher intensities. 


This is simple and only using 4 BASIC Bodyweight Movements: Squat, Pushup, Lunge, Situp (all 4 are on our “exercise video demo”) 

1- Max Reps in 1 Minute of Each Exercise.  4 Total Exercises = 4 Minutes of Workout Time 

Perform Each Exercise with Correct Form and “Full” range of Motion.  As soon as “1 minute” is up for the first exercise, go straight into the next.  Continue thru all 4 exercises.  This will give you a full 4 Minute Workout.  **If you do not do a 2-3 minute WARMUP before the workout such as our Movement Stretches* (video is on homepage right here on gb.com) then make sure you start the movements slower for first 20-30 seconds.  Then you can speed up for the remainder of the 1 minute on each exercise.

During the “1 Minute” of Work, you can rest as needed.  Usually your rest should be no more than 3-5 seconds, then you get right back to moving.

SQUAT – 1 Minute Max Reps

PUSHUP – 1 Minute Max Reps

LUNGE (Stationary / Walking) – 1 Minute Max Reps

SIT-UP – 1 Minute Max Reps

2- Max rounds of 10 Reps Each Exercise in 5 minutes

10 Squat, 10 Pushup, 10 Walking Lunge, 10 Situps

Basically you Complete 10 reps of each exercise as fast as you can which will equal 1 “round”.  Then you start over and complete 10 reps of each exercise again.  You complete as many “rounds” of this as you can in the “5 Minutes” given. 

And there you have 2 very easy and Simple examples of Workouts that will take no equipment and very little Time. 



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