4-Week Progressive Bodyweight Workout Guide


Increase strength with these bodyweight progressions

Video taken from the channel: TheLeanMachines


Cross Training Workout (15 Minute Home Workout)

Video taken from the channel: Funk Roberts


Best Beginner’s Full Body Bodyweight Workout Routine

Video taken from the channel: Buff Dudes


How to Build Muscle with Calisthenics/Bodyweight Training Step by Step Guide

Video taken from the channel: Abnormal_Beings


Gaining Muscle Mass with Bodyweight Exercises

Video taken from the channel: STRENGTH CAMP


[Level 3.5] Progressive Full Body Workout

Video taken from the channel: Jordan Yeoh Fitness


No Gym Needed The Full Body Bodyweight Workout

Video taken from the channel: Blue Star Nutraceuticals

THE EXERCISES Single-Leg Deadlift to Knee Drive. The move: Balance on one foot. Hinge at the hips and extend your arms out in front, Alternating Lateral Lunges. The move: Begin with your feet together and standing upright.

Step wider than hip-width Forward Lunge With Rotation. The move: Step. Bodyweight training will give you the ability to develop a solid base of strength, muscle, and coordination that will take your training to the next level.

Training with bodyweight will also provide your body with a rest from the barbell if you have been hammering heavy barbell lifts for a while. The Complete 4-Week Beginner’s Workout Program (or worse yet, burnout), and progressive in the sense that each week you’ll graduate to different exercises, higher volume, more intensity or all of the above. After four weeks you’ll not only be ready for the next challenge but you’ll have built a significant amount of quality muscle. With this grueling 4 week Bodyweight Workout Program, you’ll learn the basics of bodyweight training as well as advanced techniques to get ripped.

The workouts are progressive in nature, so if you are a beginner, you would want to start on the beginner workouts A and B and then progress to the intermediates then hit up the advanced. Note that the parallel bar hand walk is done as straight sets—do a set, rest, and repeat. This workout combines well with bodyweight option A, so if you want to integrate them both into a training week, perform A first, rest a day, and then perform B. Workout Routines 4-Week Chest Chisel.

With minor tweaks and subtle changes to your. Bodyweight Grasshopper: 0-13. Bodyweight Ambassador: 14-27. Bodyweight Warrior: 28-38. Bodyweight Jedi: 38-51 (This is where I am at with a score of 44.) Bodyweight Sensei: 51-67.

Step 3: Make a list of the exercise from each category that are just above the level of difficulty that you are currently at and start working on it. There are a lot. What Can It Do For You? Shore-up weak spots in your range of motion Strengthen your core on almost every exercise Make you whole-body strong by supporting your own weight Turn you into one functional, athletic machine!

Engage a host of supportive muscle that was once ignored through too much. During weeks 1-4 you will train four days during the week. Ideally this will take place on Monday, Wednesday, Friday and Saturday.

However, you are free to structure your training days to accommodate you schedule. Three days are strength focused, using your own bodyweight to workout intervals and circuits. Day four is a cardiovascular training day. 4-Week Progressive Bodyweight Workout Guide. by Shana Verstegen June 1, 2020. May 22, 2020.

4-Week No-Gym Workout Guide. by Shana Verstegen May 22, 2020. Whatever becomes the new normal of our gym-going future, we know we have to adapt and keep moving. The point of this program is to help you keep moving with whatever workout equipment.

Calisthenics 101 – The Beginners Guide To Bodyweight Workouts. To put it in simple words, your workout routine should be based on progressive overload. This means you constantly need to make your workouts more challenging and make sure that you will be able to progress by following that program.

Another aspect to keep in mind once you.

List of related literature:

For the next three months or so, I would round out the routine so that the exercises would be better balanced between weak and strong parts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Also take note that split routines should be used when the frequency is 4 days/week or greater.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

The sample programs found in this chapter highlight both fullbody and push-pull routines.

“Men's Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning” by Robert Dos Remedios, Michael Boyle, Editors of Men's Health Magazi
from Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning
by Robert Dos Remedios, Michael Boyle, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2007

Novice: whole-body training 2–3 days per week b.

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

Strength Routine: On Days 1 and 7, complete 3 sets of 8–12 reps per exercise before moving on to the next move.

“Becoming Ageless: The Four Secrets To Looking and Feeling Younger Than Ever” by Strauss Zelnick
from Becoming Ageless: The Four Secrets To Looking and Feeling Younger Than Ever
by Strauss Zelnick
Galvanized Media, 2018

To avoid getting tired of the routine and to not leave body parts un-Stretched, it is a good idea to change the exercises chosen each Week.

“Stretching Exercises Encyclopedia” by Isabel Arechabala, Oscar Morán Esquerdo
from Stretching Exercises Encyclopedia
by Isabel Arechabala, Oscar Morán Esquerdo
Meyer & Meyer Sport, 2016

For these reasons, I designed bodybuilding workouts for three different training splits: 3, 4, and 5 days.

“Men's Health Natural Bodybuilding Bible: A Complete 24-Week Program For Sculpting Muscles That Show” by Tyler English, Editors of Men's Health Magazi
from Men’s Health Natural Bodybuilding Bible: A Complete 24-Week Program For Sculpting Muscles That Show
by Tyler English, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2013

Week 2: ROM exercises (overpressure into extension) • Add biceps curls and triceps extension • Continue to progress PRE weight and repetitions as tolerable 2.

“Pathology and Intervention in Musculoskeletal Rehabilitation E-Book” by David J. Magee, James E. Zachazewski, William S. Quillen, Robert C. Manske
from Pathology and Intervention in Musculoskeletal Rehabilitation E-Book
by David J. Magee, James E. Zachazewski, et. al.
Elsevier Health Sciences, 2015

Stick with the TNB-28 weekly schedule and set/rep guidelines, but change some (or all) of the exercises.

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Potter/Ten Speed/Harmony/Rodale, 2013

This routine is an excellent format for beginning clients, because it provides a consistent format for creating a strong baseline conditioning level.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Hey guys! I’m actually wondering if you could do a video of fat blasting exercise? Is it better to lose fat though body weight exercises mixed with cardio? I’m trying to become physically and mentally healthy, and any help would be appreciated! (:

  • If you want to lose weight, just do the same thing I did. Visit website called NextLevelDiet and they will provide you with complete diet meal plan for 30 days, training plan and fitness tips. I lost 20kg!!!

  • This was real tough for me, I hope that with a few more attempts that I get better, was looking for the bucket after…

    Thanks again Funk

  • Why do you call it 444 and not 4444. At which part of the exercise whether push up or pull up do you not have to wait four seconds? I assume four seconds up four seconds down four second hold up and four seconds hold down

  • Sick workout. You don’t need any steroids to see quick gains. In fact you can get Trembolex which enhances lean muscle gain, endurance, strength and much more for free. Been using it for 1 year and I went from having noodles for arms to looking like a bodybuilder. You can request your free 30 day trial here: http://www.thezeroreport.com/trem

  • Hey Jordan wheeler thank you for sharing this video brother you looking good bro keep doing your things bro all your hard work and achievement will continue pay off at end for you brother im big fan of you for many years and continue support bodybuilder as well bro ��

  • Do anybody know about Custokebon Secrets? Does it really work? I hear many people burn their fat with this popular fat burn method.

  • Been watching your videos for a while now, even being a bodyweight practicioner. Love to see your sense of humor a quality tips applied to bodyweight videos. You guys rock! BUFFF DUDDDEEEEESSSS STYYYYYYYYYYYYYYYYYYYYYLLLLLLLLLLLLLLLLLLLLLLLLEEEEEEEEEEEEEEEE!

  • even before watching the video..i just smashed that like button.. no any sort of blabbering.. just hitting into the main content.. love it bro..n thanks for all your videos.. they are amazing.. all the very luck for this year..

  • Hey guys! I know this video came out a long long time ago. Just had a quick question though, how much cardio should I be performing with these workouts if I am doing them every day?

  • Dips for triceps, chin ups for biceps, push ups for chest, inverted rows for back (unless you have a shitty gym that doesn’t allow you to use the Smith Machine for that-fucking idiots) and lunges.

  • Another sick video man! If I’m training rings do you think I should leave out legs from a gym routine? Because heavier legs means harder movement on rings

  • 7:45

    Isn’t it better to do pushups with proper form from the get-go rather than to “sissy/girl-pushups”?
    Even if you can’t do a lot, it will engage your core properly. When I first started I could do 10+ pushups on my knees no problem, U quickly changed to the proper form because proper form.

    Seen other fitness channels saying negative pushups is good if you can’t do many (or any) proper pushups, resistance and all that.

  • As specialist, I’m sure Custokebon Secrets is actually good way to lost lots of weight. Why don’t you give it a shot? maybe it’ll work for you too.

  • Building muscle is a slow process. If you are here because you want muscle FAST, leave and buy roids. If you want to be patient and do it the right way, stay, put don’t think you can build muscle fast, cuz you cannot.

  • Thak you for repeating yourself. This is the first video I found due to my question. X everything you’ve said and the way you put it is just what I needed x

  • Anyone tried the Custokebon Secrets? I’ve heard several amazing things about it and my mate lost lots of weight with Custokebon Secrets (just google search it).

  • Great workout. Could be the camera angle, but ROM of right hip looks greater than left hip on the bicycle crunches is one side tighter than the other? (I’ve spent years working on my own tight and imbalanced hip flexors so I always notice it)

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit Next Level Diet and get a real diet, stop taking fuc*ing pills.

  • Hey Jordan! Your videos are amazing, congratulations on your work! I keep training with them!:D I have a question: How much time is it OK to rest between every round?

  • I’ve been doing alot of bodyweight exercises for a month now. I like how I can focus on the movements and get a great workout without worrying about how much weight I’m lifting. It’s refreshing to not be constantly obsessed with how much I can bench or squat.

  • hey. just tried these and had cramps in my legs (i googled the muscles and it says “adductor group”). is it normal? should i push through the cramps?

  • Love your vids man! A few questions I have for you:

    Do you train to failure?
    How much volume do you do per muscle per week? on average.
    Do you periodize your training?
    How many pull ups can you do in a row? I’m asking because I hear people saying that you have to add weight if youre doing more than 20, but I’ve never progressed to over 12-15 with strict form and I’ve been training for 10+ years.
    If you’ve progressed to the point where you’re doing advanced exersices like one arm pullups, or weighted dips, should unweighted basic exersices still have a place in your routine?
    What do you when you’re no longer progressing?

  • Well, I’ve got to admit I’ve probobly done pushups wrong, always. I’ve always felt that it was easier to do pushups flairing my elbow’s out, actually struggling to hold them close. Might be better in the long run to be mindful about it and change it now. Also I have had that problem with benchpress aswell, until today when I tried the decline bench, for some reason it was way more comfortable for me, and I felt alot more controll and less pain in my shoulders and neck.

  • I have always had problems with belly fat. After just one month of following diet plan from NextLevelDiet, I can almost see my six pack. Don’t wait, take your plan now!

  • Im following the 12 week plan now. At week 7:D i can see clear changes in my body but i wonder why there is no forearms training. Is there anything specific i should do for my forearms?

  • When it comes to eating healthy, you must never fall victim to modern day fad diet plans. Extreme diet plans are a danger for your health, especially ones that seriously limit your everyday nutritional intake. While they may generate rapid loss of weight, these diets are never a long-term solution for your weight problem. It is best to look up Custokebon Secrets on google since it is not just another fad diet where you starve yourself.

  • Great video really went in depth with the key points to build muscle. Just one question though, I’m not sure how to set the volume for my workouts, I don’t know if I’m doing too much or too little. I usually do 5 different exercises for 3-5 sets and finish with core work for my push and pull workouts and have more volume on leg workouts, is this enough volume to build muscle?

  • Do natural popular lose weight diet plan like Custokebon Secrets really work and if so, how effective are they? We have noticed numerous amazing things about this popular fat burn secrets.

  • dude, you are my last hope! realy need you answer!
    The question is: should I do my MAX reps in each set or not? im talking about natural training

  • I’m glad that you didn’t include pullups because most beginners can’t perform them. Most beginner body weight programs do sadly include them ):

  • Hey man imma big fan// i wanna ask u how huge and big can i get from calesthanics if someone is eating and training like an animal //

  • Santa Monica Pier looks perfect for training. The ocean right there to cool off afterwards. The exercises are parts of the pull-push-squat routine which indeed covers the whole body. But why not combine push ups and plank? Hindu push ups do exactly that. Also, by pushing the knees further forward, like with hindu squats, makes it tougher for the thighs. You certainly look strong enough for the best pulling exercise, pull ups.

  • You guys are the best. I’m over fifty and I’ve used several of these workouts with great results. Can’t believe you guys are just given this away. But, please don’t stop.

  • Hello everyone! Summer is here but my ideal summer body is NOT. If you are in the same boat as me and would be interested in joining a team of positive people that want to support, motivate and hold each other accountable towards achieving their fitness goals then look no further. Comment or send me a message if you are interested or want more info. Hope to talk to you soon! ��

  • Anyone know what is Custokebon Secrets about? I hear a lot of people lost crazy amounts of weight with Custokebon Secrets (do a search on google).

  • Just did IT! Wow amazing workout. Just changed number 5 for barbell dead lift on 40 mns)) question. IT would be great if you did a 10 mns ans routine that can be added at the end of each workout!))

  • Love it thanks for more workouts also could you do a video that shows us how to do a handstand or kart wheel step by step pls thanks you guys are AMADING

  • These guys are inspiring proof that you truly need little to no knowledge of anatomy to put on muscle, well done. ps, where do you get your supplementation ‘buff guys’? Blond guy’s tempo is laughable, no stability here just size. Going out on a limb but would be willing to wager he wasted his youth on the preacher curl. Together we can stop making stupid people famous.

  • I heard plyo stuff helps with hypertrophy too. I believe this time under tension though. I’ll do that next time. What about failure?

  • One more ( actually for jordan but anyone else please help me answer this ), do this exercise ( in this video ), am i do this all the time or change the exercise for example like each month or two weeks ( the change are another of your full bodyworkout jordan ), im still noob at sport because i m just starting exercise and it s a little difficult for a student like me ( 17 ).

  • Can someone please answer this question, is push up daily good, plus what is more effective, focus on one point of body, or full body workout.

  • Any tips to burn off a stubborn bit of lower gut fat? It’s pretty frustrating that I gotten a lot leaner than I used to be and built a lot of definition in many areas of my body after extensive regimes of exercise and improving my diet but I can’t seem to cut that last bit of fat that would bring my body fat content to below 10%?

  • I need your help bro. I started a calisthenics routine 10×5 dips 5×5 pull ups 20×5 pushups, and I decided to add 5 reps to every set of every exercise and my question is when, after a month, 2 weeks, or what

  • I need your help bro. I started a calisthenics routine 10×5 dips 5×5 pull ups 20×5 pushups, and I decided to add 5 reps to every set of every exercise and my question is when, after a month, 2 weeks, or what

  • Started doing Calisthetics after originally beginning my fitness journey with the 5×5.  Lifting heavy is fun but man oh man was it an eye opener to find out all the muscles I was missing!  Started with pull-ups and made it to 2 sets of 5 pullups, then I set of 4 with 1 negative pull up and finished with 3 pull-ups and 2 negative pull-ups. 

    I moved to 4 sets of 10 Australian pull-ups after that I was DEAD. So sore the next day but it feels great to work on new things!

  • Woah, I’m 15 and I’ve just started calisthenics and I’ve been watching a lot of YouTube channels but yours is mad, ur gonna blow up soon and thanks for the advice

  • “Do something different and you get a different response”. I should say something. Elliott, you are a genius. Simple perspective and instinct are the most difficult things to reach in modern life.

  • Both of you guys look like giants, I’m 5’9 but I think I still can take y’all �� But on a serious note, y’all look like WWE entertainers.

  • Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? *Next Level Diet*, thank you for everything!

  • How did you get such developed shoulders? xD When it comes to aesthetics I think that the way you look is a lot better than bodybuilding.

  • Hopefully now after 5-6 years people are starting to realize that crossfitters don’t just do kipping pull-ups everyday. That they actually do way more strict pull-ups with tempo variations in training in order to build the strength and muscle mass to bust out large numbers of kipping variations during competition.

  • Nice vid! You mentioned rep range, but can I ask you how much rest do you usually take between reps and also between different sets and how many sets do you usually use for basic exercises (pull ups, dips, push ups and so on). Thanks!

  • I had a few questions after finishing the video, but when I scrolled down into the comments section I saw that you replied to many people who had the same questions that I had already. So thank you for your replies! Your channel is amazing

  • that enlightened me…i always did raise the numbers…instead of the timespan……the nearest solutions are sometimes really invisible…big thx from Switzerland Elliott

  • awesome video guys im starting to get in to bettering my body and this helps me a lot because i cant afford a gym membership lol. Any specific exercises to make my shoulders stronger?

  • Haha, we’re at venice beach… so I can sing out loud and nobody would think I’m crazy! That is so true bro! Love the character along that stretch of beach. Mind you, if I try doing bodyweight exercises shirtless on a beach in the UK, people would think I’m the total nutjob! somebody take me back to Cali!

  • I have been procrastinating for afew months to get myself back up after a break up I think it’s time for me to start working out and get buff��

  • Hi, have you thought about this kind of diet plan known as the Custokebon Secrets? My sister says it helps people lost tons of weight. Is that possible? I also noticed a lot of great review relating to this diet plan. Thoughts?

  • well explained! Your information is based on scientific training facts and not just this ‘beastmode’ garbage. I appreciate that! Gonna recommend you to my friends

  • Gonna leave the gym and go strictly body weight, handstand push-ups pull ups pushups dips horizontal rows, body weight curls tricep extensions one leg squats wall sits

  • Someday please make a video of all the push-up varieties, Spider-Mantypewriterdragonetc. with the proper form & what gets hit! Thanks����

  • Everytime I watch one of this guys videos I think someone gonna creep on him thro that door that’s always open. This old skool tho I used to bang this channel out 014

  • I’m doing bodyweight (street workout) exercises for more than 6 months, and I already gained a lot of lean muscle mass, and I became ripped at the same time. My opinion is that bodyweight exercises can build some serious muscle, but it takes much longer time than when you go to gym, and you will become ripped very fast (I gained my 6-pack abs after less than a month of bodyweight training.)

  • Now I’m feeling strong because I got 3kg of lean muscle in 1 month. I only visited website called Next Level Diet and they provided me with diet plan, training plan with amazing tips. Believe me!!! #NextLevelDiet

  • I been doing push up and I been doing plank those are awesome �� exercise body weight in the morning before heading to the gym!! Nice video buff dues!

  • So I know this sounds oddly specific, but I’m curious. I’m 5’5 and about 140 and really don’t have much muscle. If I want to commit to working out. How far will bodyweight get me in say, 3 months? The biggest issue for me is not knowing where to start.

  • gymnastics are not equal to crossfit, pls dont count us gymnastic guys in with these weird crossfit guys…i personally work alot with rings and the most important thing is high intensity, balance and static holds. gymnastic athletes are ripped as fuck

  • 7:50 In spanish they call them or used to call them ” Girl Push Ups (Lagartijas de Niña) “, But like u said there is no reason for that name, its just the use of assistance to build strength in a proper way, so yeah, we should not call them that.

  • Thank you so much Buff Dudes! A year ago in February, I started a similar beginner bodyweight workout. Through consistency and hard work, I was able to go from an XXL to a medium. Went back to graduate school, and was not able to fit working out into my schedule (making excuses I know…:P) and sadly went back to an XL. Now Im ready to start again, no more excuses. Will use this as a starting point and see how it goes. Thanks again!

  • There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. NextLevelDiet is a great tool to start with because it gives you everything you need to reach your fitness goals.

  • Is there any series for beginners?
    Kind of which vary in days such as I can stagger them on my chest day leg day back day respectively.

  • My buddy is getting into fitness and I shared this with him. I’ll still do this with him though, got a get him into becoming a buff dude!

  • I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called *Next Level Diet*. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!

  • Wanted to start out by saying I love y’alls channel!! I wanted to know what y’alls opinion on pre workout is. Which do you prefer, pre workout or straight creatine and why? If this has been covered in another video can someone please link it.

  • awww Leo missed you John, look how happy he is to be making videos with you again, jumping around and stuff:)
    also great video, i’m going to need serious work out before and after the holidays

  • I’m not sure if it was Arnold or another bodybuilder, but he encouraged people to master body weight exercises first before using weights. He told his clients, before you ever perform your first curl, you must be able to perform strict pull ups. I have found, my arms have grown more, simply from focusing on improving my pull ups. People discard body weight exercises, but I make them a staple in my routine. I always finish chest with push up variations…back with pull up variations. This video is on point!

  • In lieu of sissy push-ups, I typically advise incline push-ups. I think it’s more beneficial and more encouraging and allows for a more clear progression.

  • Great video(as always��)
    Love that this workout is simple, but effective.
    Other youtubers “Beginner Workout” consist of 100 pull-ups 500 push-ups and 1000 muscle-ups. Not really but close
    I would love to see more bodywheight (calisthenics) videos for intermidient and advanced
    Keep up the good work! Cia

  • do not underestimate this workout. i did and decided to do turkish getups and then kettlebell split snatches beforehand. i nearly puked during the circuit

  • Also guys. In between the intervals visually see it as you are using weights.

    (Thus the reason it takes you 4 seconds to complete each movement)

  • Inspiration I had lost a bunch of weight in the past couple years. Few years ago I lost over 50lbs. I was 169lbs, went down to 116lbs. I was so underweight. It was getting exhausting trying to keep weight on. I felt like shit everyday.(doctors still haven’t figured out why I lost the weight) I felt like my muscles were deteriorating. I was becoming so weak, dizzy, frail.. I looked like a active drug addict.(I’m allowed to say that with no disrespect to addicts because I’m 4+ years clean myself❤️��)
    … but what I’m getting at is, I decided I had to do something. I was even having a lot of heart attack\stroke like episodes, orthostatic hypotension, IBS, vertigo, tinnitus, hypertension and tachycardia. So many other health problems I won’t list here, this all started happening a year after I got clean.
    So I slowly started getting more active. I was having a hard time with my heart rate(still do) but it’s getting better but even though I have all these issues while working out I still push myself. My legs had started burning\heat from my feet up to my hips, immediately got numb and I collapsed after 3 minutes of squats. My heart rate was 140 (within 3 minutes of squats)and it was 138 still 25 minutes later after resting. so something’s going on. But beside all that I have been working out for 6 months now but for the past 4 months I have been able to consistently work out everyday or 4-6 days a week ❤️! I’ve gotten a lot stronger and I’ve even had to add weights because body weight was getting easy. I still have a bit of a problem with endurance and remembering to breathe properly(or breathe at all ��) probably would help with keeping my heart rate steady and help with endurance, if I would start breathing properly. I just can’t remember to breathe and count at the same time! ���� I’m screwed. Although, I’m definitely seeing progress.. seeing definition, muscles are stronger, lost weight in the lower stomach (Even though I was skinny as a rail, I’ve had 5 kids and had 3 C-sections so my stomach is a work in progress), stomach has become flat and hard but the biggest thing is that I went from 116 to 130 in 6 months (actually.. 4 months from when I really was able to workout consistently) the first two months was pathetic because I was so weak and had no motivation. But now I feel like I’ve become addicted to working out! it’s my life! I wish I had a bench and a weight set! �� But my gallon milk jugs full of water will have to do, I guess.���� I can add sand next, once the water isn’t heavy enough. ��������

    **VERY IMPORTANT** this helped me immensely* (I am not a doctor.lol so please ask yours before you do anything that I’ve done. this is my personal experience and I’m not responsible for anything that happens to you… although I’d feel super bad) For those of you that don’t have the endurance or strength to stick out a 25 minute60minute workout I recommend doing short bursts of working out throughout the day. That’s how I got myself going in the very beginning and got my heart a bit stronger to work out for a longer length of time. I’d do 5 minutes of squats and mountain climbers. then after awhile I’d do another 5 minutes of planks, Bridges, hip thrust. Later another 5 miniutes reverse plank leg raises, v-sits, reverse crunches… I think you get my point you can do any variations of workouts I like to try to mix it up so I work my whole body. I don’t do this anymore I work out for about 30-60 minutes a day. And if I feel like it later(which I do) I’ll do another 15 to 20 minutes of spot training on whatever area I feel needs more lovin. I also do at least two days a week of a more intense cardio routine, when my body says it can. Lol but doing those short bursts of workout throughout the day gave me the motivation and slowly increased my strength and endurance for me to be able to handle actually working out. Holy cow, l also forgot within those two months, I was doing a lot of yoga on top of everything else. maybe that’s what helped me a bit too.
    But what he said,… make sure you’re paying attention to your form and slow your movements down, not how many you do! Once I slowed down and paid attention to my form.. the way my pelvis was, where my feet were placed. whether I was on my heels, front of my feet or flat foot, if my head was supposed to look up or down during these moves. And also remember to always squeeze your muscles while doing these exercises you have to make them work. Trust me, it makes a huge difference and you definitely see Improvement and you definitely feel it. your risk for injury has lessened also if you have proper form. I don’t know why I felt the need to tell you all of this and I wasn’t necessarily giving you tips I kind of lost where I was in I don’t know why I felt the need to tell you all of this and I wasn’t necessarily giving you tips I kind of lost where I was and the reason why I was commenting in the first place. sorry!

  • Hey love ur work and the time and effort that u put in and I was wondering if u could give me some advice on how to get rid of love handles what’s the best way to burn the fat or the best exercise that will target them thank you again and keep it up