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Bodyweight Barrage
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!
SJ
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Bodyweight Barrage
SJ
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Bodyweight Barrage
SJ
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Bodyweight Barrage
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.
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.
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
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
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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.
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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.
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Bodyweight Barrage
Hand Stand Push Up
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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.
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Plank
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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
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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.
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.
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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.
SJ
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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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SJ