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Bodyweight Barrage

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage

Thanks!
Hi there, before we delve into the Bodyweight Barrage program I just wanted
to take a minute to introduce myself, dont worry this will be very brief.
Chances are you downloaded this report via my website IgnoreLimits.com or
perhaps a friend shared this with you, either way is great!
Im SJ, Im a published author, blogger, self-confessed coffee addict, selfimprovement advocate and most importantly, fitness enthusiast.
Ive been training for over 6 years now and during that period of time Ive
completely transformed my body and mind.
I was initially 132lbs, skinny fat and weak minded, how times have changed
Today Im 190lbs, lean and fulfilled.
Along the way though I wasted a lot of money and time following workout
routines that dont work, buying supplements that are essentially as useful for
muscle growth and fat loss as household sand and faced a couple of bad
injuries along the way. I created my website and this guide to show you
exactly what does work and what doesnt work the fitness industry is worth
BILLIONS of dollars so many morally questionable individuals are trying to get
a piece of that pie, and thats all well and good provided they are delivering
value and proven advice to the masses
Unfortunately though this isnt the case
My primary goal is to provide you with actionable tips, workouts and advice
regarding all aspects of fitness, whether you want to gain strength, gain muscle
mass or obliterate those last few pounds of fat youre holding I will show you
the way via my 100% transparent content.
Anyway, I hope youre excited for what Im about to show you because, if I do
say so myself it is pretty legit!

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage

So what is this Bodyweight Barrage program you speak of?


The bodyweight barrage is my bodyweight workout routine I have been
performing for the last couple of years. This routine has allowed me to not only
maintain my size, strength and endurance level while Im away from the gym
but its also promoted new growth too!
This workout generally takes me between half an hour and 45 minutes to
perform in its entirety and is ideal if youre unable to get to the gym on a
particular day or if youre travelling abroad.
All of the exercises included in this workout are based around the resistance of
your bodyweight, you dont need any fancy equipment no dumbbells,
barbells, lateral pull down machines or the like for that matter.
As a couple of the exercises require a bar or pole of some description I
generally find myself performing this workout in a park or any outdoor area
with a suitable tree branch.
The best thing about this workout regime is that it is suitable for anyone each
exercise has variations that make it both harder and easier based upon your
current strength, fitness level and experience, whether youre 300lbs and
overweight or 180lbs shredded.
This workout will take you that much closer to the success you desire.

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage

When and where should I perform this workout?


When
As this is essentially a full body workout I do not recommend performing it
every day, I recommend allowing 1 rest day between workouts therefore
performing this work out 3 times per week is ideal.
e.g.
Monday/Wednesday/Friday
Tuesday/Thursday/Saturday
Wednesday/Friday/Sunday
Or whatever best suits your schedule, as you can see as long as youre getting
that rest day between each consecutive workout youre good to go.
Where
As mentioned above, this workout can be performed just about anywhere, If I
dont have time to make it to the gym on a particular day Ill perform it at
home, If Im abroad and dont have access to a gym Ill perform it in a park or
outdoors at the hotel Im staying at.

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage

What if I have access to a gym?

If you have access to a gym I recommend performing your routine as per


normal, however if youve reached a plateau (perhaps youre struggling to
increase strength or overall muscle mass for an extended period of time) you
can still benefit from this workout regime, and may even return to the gym
stronger than before.
Bodyweight based training has many advantages, such as:
Cardio & strength based training in one
Bodyweight exercises such as push ups and lunges combine strength based
training with cardiovascular endurance; you will burn calories while promoting
muscle growth at the same time, eliminating the need to split your cardio and
resistance workouts.
Universally Suitable
A fantastic benefit of bodyweight training is that it is entirely scalable, hence
why the majority of personal trainers include bodyweight exercises in their
boot camps and training sessions. Not everyone can do a weighted squat
below parallel or perform an overhead press correctly but everyone can
perform a variation of the push up, whether this be on their toes, knees, wide
hand placement or narrow hand placement.
Increased flexibility
Heavy, frequent resistance training can lead to inflexible or damaged joints and
tight, non-functional muscles if performed incorrectly and if recovery time is
disregarded. However, If instead you perform bodyweight exercises to increase
your strength while utilising a full range of motion on your exercises your joints
will be permitted to move freely, you will also be reducing your risk of exercise
related injury and will improve your posture over time. Bodyweight exercises
are ideal for improved flexibility.

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage

Fun
Following a gruelling workout regime in the confines of an old gym is not
everyones idea of enjoyable, although it does suit me.
Bodyweight workouts are quite the opposite of this, you can assemble a group
of buddies and head outdoors for a bodyweight circuit, youll get fit, fresh air
and a laugh all at the same time.
Safe
Heavy resistance exercise, if performed incorrectly can cause serious injury
damaged rotator cuffs, hernias and damaged discs are all too common today,
these injuries all require a lengthy recovery and rehabilitation approach.
Bodyweight exercises are commonly used for rehabilitation.
Results
Bodyweight training has been around since the beginning of fitness, its not a
new fad like many of the workout regimes that come and go each week on the
news and in your local fitness magazines. Bodyweight regimes are comprised
of compound exercises, meaning that multiple muscle groups and joints are
utilised with each exercise. Compound exercises have been proven to be the
most effective form of exercise for increased strength, size and athletic
performance.

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage

The Exercises
Push Up

Push ups are by far the most common and popular bodyweight exercise for
good reason too.
Push ups work the chest, triceps and shoulders.

Start with your hands slightly wider than shoulder width apart.
Support your body on your toes as if you were holding a plank position.
Keep your body as straight as possible.
Lower your chest to the ground by flexing your elbow joints.
Extend your elbows as your draw power through your pectoral muscles to
return to the starting position.

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage

Dip

Dips are a great upper body compound exercise that can be performed in 2
different variations based upon whether you would like to place greater
emphasis on the chest or the triceps. Your anterior deltoids (front of your
shoulders) are also targeted as a secondary muscle group as you perform dips.
Tricep Dip
Assume an arms length position from your parallel bars with arms locked out.
While maintaining an upright position with elbows closed to your position
begin to lower your body until your upper arm and forearm resemble a 90
degree angle.
Push through your triceps to bring yourself back to the starting position.
Chest Dip
Assume an arms length position from your parallel bars with arms locked out.
Begin to lower yourself with your elbows flared out and your body leaned
forward at roughly a 30 degree angle.
Lower yourself until you begin to feel a deep stretch in your chest.
Use your chest to push your body back up to the starting position

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage
Pull Up

Pull ups are without a doubt the ultimate upper body bodyweight exercise,
Red Bull wont give you wings, pull ups sure will though!
This exercise targets the lats and middle back with the biceps assisting as the
secondary muscle group.
Utilising a wider than shoulder width grip, grasp the pullup bar with palms
facing away from you.
Push your chest forward and curve your lower back slightly backwards to
create a slight angle in your positioning.
Pull your body up by driving your shoulder blades and arms down/back you
want to be pulling through your back, not your biceps.
Hold for 1 second at the top of the rep with your chest touching the pullup bar

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage
Squat

Squats are the ultimate lower body exercise - squats target the quads, glutes,
hamstrings and core.
Begin with your feet shoulder width apart, place your hands wherever you find
them most comfortable (by your sides, behind your head, in front of you).
Flex your hips and knees while sitting back, aim for your thighs to reach an
angle parallel to the floor.
Reverse the movement to return to the starting position.

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage
Walking Lunge

Walking lunges are a lower body compound exercise; lunges primarily target
the quads, with hamstrings, glutes and calves acting as secondary muscles
throughout the movement.
Start with a shoulder width stance with your hands placed on your hips.
As you place one foot forward flex your knees in order to drop your hips back,
lower yourself until your rear knee brushes the ground.
Ensure your front foot is in line with your knee; maintain a straight back for the
duration of the repetition.
Drive through the heel of your leading foot as you flex both knees to return to
an upright position.
Repeat to bring your rear foot forward.

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage
Hand Stand Push Up

In my opinion the handstand push up, commonly referred to as HSPU is one of


the most affective exercises to increase shoulder size and strength. The
traditional handstand push up is quite an advanced exercise however dont
fret as there are several beginner and intermediate versions available that will
have you performing the traditional HSPU in no time!
Place your hands shoulder width apart as you bend down against a wall.
While maintaining straight arms kick yourself up against a wall.
Position yourself against the wall with your arms and legs at a full extension,
keep your body as straight as possible (tip: look at the wall, dont look down at
the floor).
Lower yourself slowly until your head almost touches the ground.
Push yourself up until your arms are fully extended.

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage

Sit Ups

The sit-up is the most common abdominal exercise in existence, sit-ups are
performed to increase core strength. It is worth noting that you will not get six
pack abdominals simply by performing sit-ups or any other abdominal exercise
for that matter, this comes down to a manipulation of diet to achieve single
digit body fat at which time your abdominal region will be visible.
Lay on the floor with your feet hooked under a bench or object to prevent
movement.
Interlock your hands behind your head.
Elevate your shoulders and upper back off the ground by engaging your
abdominal muscles.
Breathe out as you contract your abdominals.
Lower yourself back down slowly while breathing in.

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage
Plank

A simple core exercise that yields massive results.


The plank is a static hold in which the abdominal muscles are used to stabilise
the body.
Assume a prone position with your weight being held by your forearms and
toes, keep your forearms directly below your shoulders.
Hold this position while maintaining a straight body for the duration of the
plank.

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage
The Routine

Bodyweight Barrage
Push Ups, 10 15 reps
Dips, 10 15 reps
Pull Ups, 10 15 reps
Squats, 10 15 reps SUPERSET walking lunges, 10 15 reps (per leg)
Hand Stand Push Ups 6 10 reps
Sit Ups, 10 15 reps SUPERSET Plank, 45 seconds 1 minute

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage

Putting it all together


As you can see above the Bodyweight Barrage is comprised of 8 different
exercises, 4 exercises are performed by themselves, with 2 groups of 2
exercises being superset together (2 leg exercises and 2 core exercises).
Now, theres 2 different ways in which you can perform this workout routine.
Each exercise is to be performed for 3 sets.
Option A)
Perform all 3 sets of each exercise with 20 30 seconds rest between sets
before moving onto the following exercise.
Option B)
Perform a circuit style routine by performing 1 set of each exercise before
moving immediately to the next exercise, this circuit will then be performed for
3 consecutive rounds.
Both styles of this workout are great, when I am focusing on building strength
and size I personally perform all 3 sets of each exercise before proceeding to
the next exercise.
However, when I am in a cutting phase I like to perform the Bodyweight
Barrage in a circuit style workout; this allows me to keep my heart rate
elevated for the duration of the workout as the only rest between sets is the
time it takes you to get into position for the following exercise ideal for
burning additional calories or if youre strapped for time.

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage
Additional Tips & Reading

In addition to this guide I highly recommend you check out the following posts
on my blog, as these all contain easily implementable information designed to
help you get ahead in all aspects of your life.
Simply click on the text to be directed to the corresponding article.

Take cold showers for increased energy & testosterone levels

Increase your productivity to achieve more

The ultimate guide to getting motivated

How to find the perfect training partner


How to make your own pre-workouts supplements to achieve god mode!

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Going Beyond
Bodyweight Overload
If youre looking to take your training to the next level after following the
Bodyweight Barrage program I can honestly recommend my buddy Todd
Kuslikis Bodyweight Overload course, Todds course comes with a 55 page
book, 6 weeks worth of workout logs, a meal prep and recipe guide not to
mention a full video library containing an overview of the perfect form for each
exercise this is worth the cost of the course in itself!
You can check out Bodyweight Overload here.

Heres what youll learn

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage

Body of a Spartan
Alternatively, if youre looking to build pure strength and lean muscle, the no
BS traditional way I suggest checking out Victor Prides Body of a Spartan, I
personally followed this regime for just over a year and saw some great
strength gains, specifically in my squat and bench, a decent amount of
additional muscle mass too.
Victor knows his stuff and doesnt recommend you use any BS supplements,
train for 3 hours a day or any other pseudoscience.

You can check out Body of a Spartan here.

IGNORELIMITS.COM COPYRIGHT 2014

SJ

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Bodyweight Barrage

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Lets Connect
Do you have a question regarding training or dieting? Want feedback on your
progress?
Get in contact with me via one of the mediums below, I reply to all comments
and questions
PS: Let me know how the Bodyweight Barrage has worked for you!

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Email

IGNORELIMITS.COM COPYRIGHT 2014

SJ