Free personalized workout plan

3 Day 20 Minute Bodyweight Superset Full Body Workouts

By Alex Meyers

Experience
Intermediate (2-3 years)
Time
42 minutes/day | 3 days/week | 1 weeks
Good for
Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Increase Stamina, Men's Increase Stamina
Equipment
Bodyweight, Pull up bar
Statistics
Average Carido Intensity
30%
Average Exertion
50%
Description
Source: docs.google.com

The goal of this program is to have quick workouts that hit most of your body that you can fit into a busy schedule with no equipment.


In order to progress, start with 8-12 reps on most exercises.


To increase the difficulty:

1. Start by adding more reps going up until 20 reps

2. Add more sets to the exercises

3. Slow the exercise down.


The tempo starts as 1/0/1/0 (1 second on the way down, 0 on the bottom 1 second on the way up, 0 at the top). Try slowing down the negative motion (motion on the way down) and doing 3/0/1/0. If this gets too easy then try slowing the exercise motion on the way up, then try holding the position at the top and bottom. The slower motion will activate the muscles more.

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Workout Overview



Show Alternative Exercises
Superman
4 sets, 8 - 12 reps, (rest 60s)
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4 sets, 12 reps, (rest 60s)
Alternative: Plyometric Push Up
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Butterfly Sit-up
4 sets, 8 - 12 reps, (rest 60s)
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4 sets, 8 - 12 reps, (rest 60s)
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Circuit
4 sets, 8 - 12 reps, (rest 60s)
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4 sets, 8 - 12 reps, (rest 60s)
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Date Created: 4/19/2021, UTC


Last Updated: 6/7/2021, UTC

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