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Giant Set Body Weight Workout

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Giant Set Body Weight Workout GIANT SET BODY WEIGHT WORKOUT This 16 exercise workout is broken down to focus on 4 muscle groups. For each set complete all 4 exercises in a row (10 reps per exercise). Then rest 1 minute and repeat two more sets. After completing giant set move to the next muscle group. 16 EXERCISES TOTAL 4 MUSCLE GROUPS 3 SETS OF 10 PER EXERCISE 1 2 CHEST BACK 1 1 Standard Push Up Standard Pull Up Keep legs and back straight, lower down and push back up. Place hands shoulder-width apart and pull up body. MODIFICATION: Same movement and position with knees on the ground MODIFICATION: Use assisted pull up machine or complete as a lat pull down. 2 2 Inner Push Up Inner Pull Up Keep elbows in towards body, lower to ground and push back up. Use inner grip handles. Keep elbows close towards body and pull up. MODIFICATION: Same movement and position with knees on the ground MODIFICATION: Use assisted pull up machine or complete as a lat pull down. 3 3 Outer Push Up Outer Pull Up Keep back straight and try to widen hands as far as possible Widen grip and pull up toward the bar. MODIFICATION: Same movement and position with knees on the ground MODIFICATION: Use assisted pull up machine or complete as a lat pull down. 4 4 Diagonal Push Up Reverse Grip Pull Up Stagger one hand a few inches from stance, lower to ground and push up. With palms facing you pull up toward bar. MODIFICATION: Same movement and position with knees on the ground MODIFICATION: Use assisted pull up machine or complete as a lat pull down. 10 reps on each side. 20 reps total. Have questions? See your club trainer! GIANT SET BODY WEIGHT WORKOUT 16 EXERCISES TOTAL 4 MUSCLE GROUPS 3 SETS OF 10 PER EXERCISE 3 4 CORE LEGS 1 1 Decline Sit Up Air Squat Keep core engaged, sit up to 90 and lower back down. Shift weight to heels and lower to 90 with arms extended. 2 2 Russian Twist Squat Jump With core engaged and at 45, twist from side to side. Shift weight to heels, lower to 90 and explode into the air. 1 rep = 1 full rotation. 3 3 Plank Shoulder Tap Drop Squat Tap opposite shoulder with core engaged and back straight. Quickly lower into squat and then pop back up. 10 reps on each side. Alternate sides. 4 4 Diagonal Mountain Climber Squat Thruster Back straight, hips aligned, move bent knees toward opposite arm. Start in squat position, kick legs back into plank and jump up into squat. 10 reps on each side. Alternate sides. Have questions? See your club trainer! EXERCISE INDEX Standard Push Up - Keep legs and back straight as you extend your aligned arms to lower your body down and push back up. Standard Pull Up - Place hands shoulder-width apart, keep shoulders relaxed as you pull up your body up until your chin reaches the bar. Inner Push Up - Keep elbows in towards body. Keep hands close together, nearly touching at the center. Make sure body stays level while pushing your body up and down. Inner Pull Up - Keep hands as close as possible, keep shoulders relaxed and pull yourself up toward the bar. Outer Push Up - Widen grip as far as possible. Make sure body stays level while pushing your body up and down. Outer Pull Up - Widen grip as far as possible, keep shoulders relaxed and pull yourself up toward the bar. Diagonal Push Up - Place one hand a few inches away from your original stance, bend at the elbow and lower yourself toward the ground. Reverse Grip Pull Up - Place hands on bar with palms facing you. Keep elbows close to body and continue pulling up until your chin reaches the bar. Decline Sit up - Throughout exercise, keep core engaged, back straight and arms crossed over chest. Pull up, toward an upright position and then lower back down. Air Squat – Shift weight back toward heels and go down to a 90 angle with your arms extended in front of you and keep knees over toes. Russian Twist - Keep body at 45 angle and core engaged as you twist with a medicine ball from side to side. Jump Squat - Lower body, shifting weight to your heels and extend arms straight out. Once at 90 angle, explode into the air. Land softly and into a stable stance. Plank Shoulder Tap - Keep back straight, core engaged and tap opposite shoulder with hand while staying in plank position. Drop Squat – Stand upright and then quickly lower into bottom position of a squat. Then pop back up to starting position. Diagonal Mountain Climber – In plank position, keep back straight and move bent knees toward opposite arm. Squat Thruster - Start in squat position. Kick or step legs back into a plank. Jump or step your legs forward to get back into squat..
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