Zero Equipment Workout Program

Day 1 The Quad Blast Circuit as it appears on the YouTube Channel should be performed a total of 2 to 3 rounds. After all the rounds have been completed then you will move on to the BW Leg Blaster as it is shown in the YouTube Channel for 2 to 3 more rounds. Switch from week to week doing the Quad Blast for 3 rounds + BW Leg Toaster for 2 rounds then the following week the Quad Blast for 2 rounds + BW Leg Toaster for 3 rounds. Alternate this sequence weekly. Day 2 This is an upper body push/core circuit. This should be done for a total of 3 to 4 rounds with 15 seconds between exercises and a 2-minute rest between rounds. Day 3 To do the lower body endurance stair climb you will need to find an 8 to 10-story building. You will start a warm-up by walking the floors up and down at least 5-8 minutes. Once ready you will sprint all the way up 8 to 10 floors and back down. Rest 2 minutes between rounds and complete a total of 5 to 10 total rounds. Day 4 This upper body posterior biplex is done in a ladder fashion. You will do 1 rep of both (1a and 1b) exercises followed by 2 reps, 3 reps, 4 reps, and finally 5 reps to complete one round before resting. After completion of 3 to 4 rounds of this biplex, you will move on to the abs core circuit as it appears on the YouTube Channel for a total of 3 rounds. Day 5 This day consists of lower body explosive speed suicide sprints. You will sprint in a ladder fashion, doing a sprint of 10 yards up and back, then 20 yards up and back, then 30, and lastly 40 yards up and back. This completes one round before resting 2-3 minutes. Complete 5 to 10 rounds. Follow a 3 on 1 off, 2 on 1 off format OR 5 days in a row.

Workout 1 Bodyweight Lower Body Strength Circuits Xs 2-3 rounds

1) Quad Blast Circuit

Xs 3 rounds

http://www.youtube.com/watch?v=2l0ogs9x1zY&feature=share&list=PL0A4896106AEC8093 2) BW Leg Toaster Xs 2 rounds

http://www.youtube.com/watch?v=sAp9n0TUWfA&feature=share&list=PL0A4896106AEC8093

Workout 2 - Upper Body Push/Core Circuit Xs 3-4 rounds 1. Push-Ups 2. Pike-Ups from Floor 3. 1-Arm Push-Ups 4. Jumping Jacks 5. Diamond Push-Ups 6. Russian Twists 7. Explosive Push-Ups 8. Bicycle Abs Xs 10-15 Xs 10-15 Xs 5-8 EA Xs 15-25 Xs 10-15 Xs 15-25 ES Xs 10-15 Xs 15-25 ES

Workout 3 - Lower Body Endurance Climbs Xs 5-10 rounds 1. Stair Climbs: Run up 8-10 floors Xs 5-10 rounds

Workout 4: Upper Body Posterior Biplex Xs 3-4 rounds 1a) Chin-Ups 1b) Supermans 2) Abs Core Circuit Xs 1, 2, 3, 4, 5 Xs 1, 2, 3, 4, 5 Xs 3 rounds

http://www.youtube.com/watch?v=lhMhwK1Gl-c&feature=share&list=PL0A4896106AEC8093

Workout 4: Lower Body Explosive Speed Xs 5-10 rounds Suicide Sprints 10, 20, 30, 40 yards

http://www.youtube.com/watch?v=56hx9553VZo&feature=share&list=PL0A4896106AEC8093