Body Weight Workouts

Body Weight WorkoutsBelow you will find all the body weight workouts that I have put together.

When starting out it can be extremely difficult finding the right workout plan. My goal is to make it easy for you with this page.

You can also check out the resources page to learn more about programs to help you on your path.

For Beginner and Moderate Adrenaline Junkies:

If you are just getting started on your exercise path or at the very least wouldn’t consider you an exercise extremist, here are a few full workout plans and shorter workouts I recommend.

3 months Body Weight Workouts3 Month Extreme Body Weight Training Plan The above plan is a 3 month full body training plan that will lead you on the path to getting a rock hard body. It may include some body weight exercises that you have never heard of before but fret not. I have a full body weight exercise video library to help you learn each exercise.

fat loss Body Weight Workouts3 Week Fat Loss Workout Plan If you are looking to lose body fat, look no further than this plan. It will guide you through everything you need to know to lose fat and build lean, sexy muscle.

The 300 Workout300 Body Weight Workouts This workout incorporates three basic whole body movements for a total of 300 reps. It’s a great beginner workout routine because you can adopt it to your fitness level depending on which three exercises you choose.

3 Month Deck of Cards Workout Routine This is a classic workout routine and is really fun and effective. Basically, take a deck of cards. For the black cards choose a lower body exercise. For the red cards, choose an upper body exercise. Then as you go through the deck, do the number of reps that are on the card. Click the link to see an example.

For Advanced Adrenaline Junkies:

By advanced I mean “have been exercising for awhile”. Many of these workouts are extremely difficult. They will add tremendous strength if you follow my directions. Though if you are new to exercising or unfamiliar with a particular exercise, you could get injured. Please, if you would NOT consider yourself advanced, choose from one of the workouts above.

The Official U.S. Navy SEAL Training Program – 12 Weeks to BUD/S This is the exact routine that Stew Smith (Navy SEAL Trainer) uses to get people prepared for entering into BUD/S. It’s a great 12 week program that I highly recommend. If you struggle with difficulty during the program, read this article.

The 700 Iron Body Workout Plan – A One Month Extreme Body Weight Exercise Plan Here’s a great home based workout. I created videos for every day so you can watch me as you go through the routine.

Total Body 16min Workout Called “The 30 Second Exercise Challenge” (An Extremely Effective Workout For The Busy Elitist) Don’t be fooled by how short this workout is.. it’s a killer. Do this one 2-3 X per week and you’ll be carving out a rockin’ body.

The Ultimate MMA Conditioning Workout If you are training for mixed martial arts or wish you could look as good as one of these fighters this is the right workout for you. It’s brutally intense. Do this one a few times a week…if you dare.

30 Day UFC Workout Program The 30 Day UFC plan is similar to the MMA Conditioning workout though doesn’t rely on “rounds”. Here, you’ll be moving from one exercise to the next. The point is to totally exhaust your muscles. This will help them recover stronger.

The New Hardcore 3 Month Body Weight Exercise Training Plan This is a super challenging 3 month plan that will have you ripped in no time. It is harder than my older one so if you are looking to push yourself, this is a great option.

The 30 Day Body Weight Beastmode Workout Plan This might be my most extreme plan to date. It is only for the most elite bodyweight enthusiasts.

Chest Workout Routines

Hardest 3 Minute Body Weight Chest Workout This is a brutally effective workout for your chest. Its really short but it incorporates movements that you probably have never done before. Consider yourself warned.

15 Minute Body Weight Chest Workout If you just have 15 minutes to workout and want to build up your chest muscle, this is the workout for you. Click on the link and I’ll show you exactly what to do.

Shoulder Workouts

Extreme Body Weight Shoulder Workout In this workout, you’ll go through two sets of several advanced body weight shoulder exercises designed to help add size and strength to your shoulders.

Ab & Core Workout Routines

The 7 Minute Ab Workout From Hell This is by far one of the hardest ab workouts that are on this site. It will incorporate several ab exercises you have never seen before. I made them up specifically to increase the difficulty of the workout. That’s why I called it “From Hell.”

4 Minute Extreme Lower Ab Workout A very short ab workout designed specifically to focus on the lower part of the abdominal region. These pesky lower abs are always so hard to target. This workout gives you the tool to target it effectively. It’s important to remember that you will not see your abs if you do not know the right nutrition. If you are working out like crazy and still can’t see your abs I highly recommend a program called Truth About Abs. The video will teach you more and tell you foods to help burn fat.

7 Minute Love Handle Workout The love handles are always so difficult to target. I created this workoutto help you sculpt those pesky obliques. Its a short but effective workout routine.


Leg Workouts

Quick & Brutal 5 Minute Body Weight Leg Workout I bet you didn’t think you could get amazingly sculpted leg muscles in only 5 minutes. This workout routine will help you do just that. It’s quick and brutal and effective.

Best Body Weight Leg Routine This is one of my favorite leg routines of all time. You’ll be doing 9 different leg exercises during the workout. It will help build size and form.

Mad Monday Workouts:

I also have a Mad Monday workout series where I lead you through short, intense bodyweight workouts. Here is a list of all of them so far. I included my old Ab Challenge Thursday workouts in the mix too. Enjoy!

The 3 Minute Ab Destroyer Workout

The Double Pistol Leg Workout

A Daily Ab Workout Called “The Super Tuck”

The 8 Minute Tabata Back Workout

The 5 Minute Lower Ab Screamer

The 10 Minute Ab & Shoulder Screamer

Allison’s 7 Minute V Up Workout

The Burpee Pushup Challenge

The Extreme Ab Bouncer Workout Pec Burnout

The Hanging Ab Challenge

The 15 Minute Bodyweight Arm Burnout

The 10X10 Crunch Challenge

The Strength Stack 52 Workout

The Ab Shredder Throne Workout

The 5 Second Pyramid Workout

The Ultimate 5 Minute Love Handle Workout

The Bodyweight Back Workout That DOESN’T Use “Pull” Exercises

The 9 Minute Ab Challenge Workout

The 12 Minute Bodyweight Chest Blaster

The Triple 5 Bodyweight Leg Workout

If you have any questions about which routine might be right for you, don’t hesitate to fire off an email to me: To Your Extreme Health! -Todd King Shot Administer   photo, photo, photo, photo