6 Week Bodyweight Workout Plan Pdf

6 week week 3 day 1 session 1 run.

6 week bodyweight workout plan pdf. So you get a full body workout every time you train. Myths about body weight exercises will be destroyed as we look at what it means to build muscle and shed fat using body weight training. Workouts 6 week navy seal workout routine 6 week navy seal workout routine. Also before we get started you can download the pdf for the muscle gain workout plan.

Day four is a cardiovascular training day. Modified mountain climbers using a bench for support lift one knee so the foot is off the ground then quickly. Before we get into the nitty gritty of the plan here s a quick disclaimer. General fitness training level.

6 week workout program to build muscle please read this before you start. 8 x 400 meters 3 min rest between reps session 2 strength training see attached sheet day 2 ruck. Each workout is comprised of upper body lower body core and whole body exercises. Program weeks 2 4 6 8 flexibility repeat as in weeks 1 3 5 7 resistance and cardiovascular complete this section three times walking 5 minutes walking at a pace that is comfortable for you.

Deep bodyweight squats 1 2 20 lying ab windshield wipers 1 2 10 per side walking lunges long stride 1 2 20 paces inverted rows 1 2 10. In this manual you will find the knowledge and workouts in order to get you started. For those occasions we ve got you covered with a 6 week long 5 day workout routine. Six weeks is enough time to get lean about 10 12 body fat if you re about 10 to 15 pounds over what you were.

This plan delivers amazing results in terms of fat loss conditioning and muscle development but it is not for the faint of heart. This makes it ideal for muscle building. Enter the 6 week fat loss workout program. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over training.

Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that s filled with healthy whole foods no processed fast food crap which leaves you in a slight calorie deficit to lose weight. In the accompanying video library. 5 x 5 minutes rest 5 minutes between sets day 4 session 1. Ideally this will take place on monday tuesday thursday and friday.

Speed strength endurance main goal. This program is a full system of body weight training that contains everything you need. During weeks 5 and 6 you will train five days during the week. 30 of bodyweight dry distance.

Three days are strength focused using your own bodyweight to workout intervals and circuits.