Bodyweight Based Training Programme

I hope you are all doing great! I apologize for the lack of posts lately but with us leaving on holiday and the official launch of Geneva Fitness, we have been a bit busy. However, as I promised before I left, I am here today with another addition to our video series. I know I told you that we were heading off to Tenerife for some island sun and fun but due to a strike in France at the time, our flight was cancelled so we decided to drive down to the South of France. We got to experience the many beautiful beaches on the Côte d'Azur with San Raphael definitely being one of cleanest and best for family fun.

Anyhow, the two clips below are a bodyweight based programme that you can do wherever you are. My aim is to provide you with the knowledge to be able to get a great workout regardless of space, time and location.

The programme below can be done in several different ways. The first example I will give you will be with sets and reps:

Be sure to get a good warm up using a jump rope, jumping jacks, high knees, bum kickers, side shuffles and some press ups. (Stay tuned for our Dynamic Warm Up video)
Perform each exercise for 3 sets of 12 repetitions in a superset format, i.e. complete prescribed repetitions for exercise one and immediately continue to next exercise until all the exercises in superset have been completed, then rest for 60-90 seconds before starting on the next set.

Another option is to perform the workout in an interval format and vary the difficulty of the exercise based on the time and your fitness level. Try using 50 seconds of work with 10 seconds of rest still using a superset format, completing 4-5 rounds for a 16-20 minute workout, that is without resting between supersets. If you are just starting out, rest a minute or so before starting on the next round. So without further ado here is your first of many bodyweight based workouts to get you shredding fat and building lean muscle.

Do this workout two times per week for four weeks along with cardio interval training in between and you will be on your way to a new level of fitness!








I hope you enjoy the workout and if you have any questions on any of the exercises or would like further progressions or regressions of the exercises please leave us a comment below! If we reach 20 comments below I will provide everyone that left a comment with a little audio bonus track to make their 50-10 interval session a lot more fun!

Yours in Health,
Ryan

P.S. Just wanted to let everyone know about our 21 Day Rapid Fat Loss Programme that we will be running on the 16th of August for a select number of Geneva residents. If you are looking for a programme that will help you skyrocket your results then you better click the following link before all the spots are taken, CLICK HERE FOR YOUR DREAM BODY!