Get Started: Home Body-weight routine

You don't need a gym to be active.  You don't need a fancy workout.  You just need to want to get started/moving.

Everyone has access to their own body.

Some people look at body-weight exercises and think, "That's too easy."
Some people look at body-weight exercises and think, "I couldn't do 'that' (anymore (or) ever).
I want you to begin to look at body-weight exercises as skills that have different levels. 

All skills can be improved.  You don't always have to jump up to the next progression of a skill to make it more difficult.  You can fine tune and dial up the intensity of the skill.  Example, perhaps you could do many push-ups with a saggy middle, or partial range of motion.  Or you could brace your mid-section, squeeze your butt, focus on pulling yourself down, touch your nose to the floor, brief pause, then power back up to the starting position.  You'd probably do less reps, but the quality would be much more impressive.  Of course if you aren't at that level yet, you take a couple steps back and find a point that you can practice (well & often).

Pick your starting point:
Beginner:  High Planks & Wall Sits
Novice: Push-ups with hands elevated & controlled sit downs (the negative movement of the squat)
Intermediate: Push-ups & Squats
Advanced: Push-ups with feet raised & single leg sit downs to bench
Elite: Is beyond this article (but an could be one arm push-ups (hands elevated if needed) & pistol squats),

Beginner's Program

Level 1:
1a. Start with the high plank hold for your best time, with a max of 10 seconds.
Between exercises, take 5 deep breaths (prefer deep belly breaths vs short chest).
1b. Proceed with wall sits and hold for your best time, with a max of 10 seconds.
Take as long as you need to recuperate so you are fresh for the next round.
Tuesday practice for 5 rounds
Thursday practice for 3 rounds
Saturday practice for 4 rounds.

Level 2:
1a. High plank for 20 to 30 seconds*
Between exercises, take 3 deep breaths (prefer deep belly breaths vs short chest).
1b. Wall sit for 20 to 30 seconds*
*would rather 20 seconds that looks solid vs 30 seconds with poor form. 
 Take 1 to 3 minutes between rounds.
Tuesday practice for 5 rounds
Thursday practice for 3 rounds
Saturday practice for 4 rounds.

Level 3:
1a. High plank for 45 to 60 seconds*
Between exercises, take 3 deep breaths (prefer deep belly breaths vs short chest).
1b. Wall sit for 45 to 60 seconds*
*form is more important than forcing time. 
 Take 1 to 2 minutes between rounds (less is better, provided form does not suffer).
Tuesday practice for 5 rounds
Thursday practice for 3 rounds
Saturday practice for 4 rounds.
              **DO NOT hold your breath practice breathing in through your nose with your belly.**

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Novice, intermediate, & advanced Program

You are going to use rep ladders.  I learned this format following some of Pavel Tsatsouline's routines.  The idea is to keep you fresh and allow you to not only practice your skill of movement but to also dial in the intensity level. 

Break down of repetition ladder: The numbers are the reps you are to perform.  The commas represent your short breaks.  1 round equals all written reps for that day.  For instance if the goal of the day is 3 rounds of 1,2,3.  You would perform 1 rep push-up, 1 rep squat, take a short break.  Perform 2 reps of each, take a short break.  Perform 3 reps of each, now you are done with 1 round.  After completing a round you can take a 2-3 minute break if needed to be ready for the next round.  

Your intensity dial
As you get better at movements practice:

1. better control of you negative (lower portion of the movement)
2. bracing mid-section (still breathing, but tensing up as if someone was throwing a softball at your stomach)
3. squeeze you butt as tight as you can squeeze (harder than that!)

Novice's Program

Intermediate's Program

Advanced Program

Novice, intermediate, & advanced Program Details:

Level 1:
Push up then squat: 1,2,3,4*
*Only go as high as you can for good reps.  For instance you get 3 good reps, try 4 and 4 doesn't happen or form is ugly.  Then for the rest of the week your practice: 1,2,3
Reps are earned at the start of the week & then practiced the rest of the week.  The number of sets will change, but reps are constant for the week.
Take 1 to 3 minutes between rounds.

Tuesday practice for 3 rounds
Thursday practice for 1 rounds
Saturday practice for 2 rounds

Level 2:
Push up then squat: 2,3,5*
*Only go as high as you can for good reps.  For instance you get 3 good reps, try 5 and 5 doesn't happen or form is ugly.  Then for the rest of the week your practice: 2,3
Reps are earned at the start of the week & then practiced the rest of the week.  The number of sets will change, but reps are constant for the week.
Take 1 to 3 minutes between rounds.

Tuesday practice for 4 rounds
Thursday practice for 2 rounds
Saturday practice for 3 rounds

Level 3:
Push up then squat: 3,5,8*
*Only go as high as you can for good reps.  For instance you get 5 good reps, try 8 and 8 doesn't happen or form is ugly.  Then for the rest of the week your practice: 3,5
Reps are earned at the start of the week & then practiced the rest of the week.  The number of sets will change, but reps are constant for the week.
Take 1 to 3 minutes between rounds.

Tuesday practice for 3 rounds
Thursday practice for 1 rounds
Saturday practice for 2 rounds 

After you max out the level 3 program for 2 weeks in a row (and it does not feel like a killer).  Try to advance to the next level up skill set.  Take your time don't rush it. 

Always Get Better
Always Get Stronger

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