Welcome back, my fellow fitness achievers! Today I'm going to show you a program that is currently popular in my clientele right now, The "8-Ball" Bodyweight Program. I know the name sounds a bit cheesy, but I believe that you will find this program to be quite helpful. First, let me tell you a quick story in how this program came about.
Recently, I had a client inform me that he wanted to improve his bodyweight strength. So, in order to see where he stood with his desired goal, I put him in a Deck of Cards workout (which will be another workout I'll put up on here another day) to point out his strengths and weaknesses. Each type of card had a specific exercise (pushups, sit-ups, squats, and burpees). Keep in mind that a deck contains 53 playing cards (including the Joker). Unfortunately, he was only able to go up to 30 cards because the amount of burpees he had to do all at once, along with other exercises in larger amounts of reps, became too much for him. So we took a couple minutes to discuss what he wants to improve and pointed out that he can't do a Pull-up! So I took the rest of that session to work on his Pull-ups and that's when I decided to put him on The "8-Ball" Bodyweight Program.
This program is designed to not just improve how many reps of Pull-ups you can do, but also improve your overall Core muscles! Let me just point out that this program is not quite for everybody because everyone has a different type of goal, so keep that in mind. But, if you are looking to improve your Core/Bodyweight strength, if you want something new in your fitness regime, or even if you're a beginner, THIS is just the program for you. Just keep in mind that this will not be easy and you won't do all of these with a breeze, but if you keep practicing these exercises for the next few weeks, I'm willing to bet that you will see improvements and get results from this. My recommendation for you, though, is that if you can't do these exercises on your own, use assisted machines that can help you on proper technique and Range of Motion. Focus on each movement and take your time, ITS NOT A RACE!
Do your very best, never give up, and may success be yours! If there are any questions, comments, or concerns, don't hesitate to ask me and we can address this properly!
So without further ado, ladies and gentleman, I present to you The "8-Ball" Bodyweight Program...
Good Luck! Stay hungry and stay great, my friends!
The "8-Ball" Bodyweight Program
Day 1: Upper Body
Push-up Superset:
Regular Push-ups (2 sets of 10-15 reps); 10-15 second rest period
(Set 1: reps)
(Set 2: reps)
Tricep Extension Push-ups (2 sets of 3-8 reps); 60-75 second rest period
(Set 1: reps)
(Set 2: reps)
Dips (3 sets until failure)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
Overhand Reverse Rows (3 sets of 10 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
Regular Pull-ups or Assisted Pull-ups (1 warm up set for as many as possible; 3 sets of 8-10 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
(Set 4: reps)
"Pike" Superset:
Pike Push-ups (3 sets of 10 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
Pike Planks (3 sets of 10 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
Burpees (4 sets of 10 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
(Set 4: reps)
Day 2: Cardio
Take this day to work on your cardio. Cardiovascular activities will help not only gain energy for workouts, but can improve your overall health, especially for heart health! I know you don't want to do it, but trust me, it's worth it!
Talk about what you did: __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Day 3: Lower Body
Air Squats (4 sets of 12-15 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
(Set 4: reps)
Squat Jumps (4 sets of 10 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
(Set 4: reps)
Set Ups (3 sets of 10-12 reps per side)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
Walking Lunges (2 sets of 10 reps per side)
(Set 1: reps)
(Set 2: reps)
Split Squats (2 sets of 8 reps per side)
(Set 1: reps)
(Set 2: reps)
Abdominal Scissors (3 sets of 10 reps per side)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
Lying Leg Raises (3 sets of 8-10 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
Spider-Man Planks (3 sets of 10 reps per side)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
Day 4: Cardio
Take this day to work on your cardio. Cardiovascular activities will help not only gain energy for workouts, but can improve your overall health, especially for heart health! I know you don't want to do it, but trust me, it's worth it!
Talk about what you did: __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Day 5: Abdominals
Hanging Leg Raises (3 sets of 10-12 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
JackKnives (3 sets of 10-12 reps per side)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
Abdominal Twists (3 pyramid sets of 5-7 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
Spider-Man Planks (3 sets of 10-12 reps per side)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
Pike Planks (3 sets of 10 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
Mountain Climbers (3 sets for 20-30 seconds)
(Set 1: seconds)
(Set 2: seconds)
(Set 3: seconds)
Planks (3 sets of 30-60 seconds)
(Set 1: seconds)
(Set 2: seconds)
(Set 3: seconds)
Days 6 + 7: Cardio/Rest Day
Take these days to really focus on your nutrition and give your body some much needed rest. Go for a walk, stretch, play ball with friends, or anything to relax your mind. If you do cardio, talk about what you did, how you felt, etc. See you next time!!!
Cardio? Yes or No? (Circle one) If so, what did you do?__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
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