19 Bodyweight Warrior Finishers By Tyler J. Bramlett All Rights Reserved Copyright © 2012, Tyler Bramlett www.garagewarrior.com No portion of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the express written permission of the publisher. Manufactured in the United States of America Published by: Tyler Bramlett. Santa Cruz, California
I’m sad to have to include a disclaimer but here it is. DISCLAIMER STATEMENT: The 19 Bodyweight Warrior Finishers Program reflects the authors experience and is provided for educational purposes and general reference. It is not be a substitute for medical advice or counseling. The reader assumes all risks from the use, non-use or misuse of the information in this book. The 19 Bodyweight Warrior Finishers Program focuses on basic bodyweight workouts and had inherent risks involved as with all other physical activity. Neither the author nor publisher assumes any responsibility for the use or misuse of the information contained in this book. Please consult a Physician before beginning any nutrition and exercise program.
INTRODUCTION The 19 Bodyweight Warrior Finishers Program was designed to give you 19 different brief warrior style finisher workouts that you can add on to the end of any workout using just your own bodyweight and a pullup bar. This program includes 3 lower body finishers, 3 upper body finishers, 3 ab finishers and 10 full body finishers in that exact order. Each workout lasts no longer then 5 minutes!! You can use these finisher workouts after any workout or on off days as a way to get more work in. The 19 Bodyweight Warrior Finishers Program contains a full video library of each of the movements contained in the program including an easier variation of ea ch exercise to make it more manageable for the beginner. Be sure to check out the exercise video library for more videos of every exercise. From there, eat clean, train hard, get some strength training in and make sure to work on recovery (sleep, stretching, rest, etc.) as hard as you work on exercise. Be sure to send you results and questions to
[email protected] as I always welcome your feedback! Let’s get you started on these 19 Bodyweight Warrior Finishers!!
Tyler The Garage Warrior
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #1 LOWER BODY NIGHTMARE FINISHER 1 Minute At Each Station For As Many Reps As Possible. No Rest, Work Your Butt Off (3 MINUTE WARRIOR FINISHER)
DRAGON TWISTS
BOTTOM HALF BURPEES
JUMP SQUATS
HOW TO PROGRESS… Progress by tracking the total number of reps you got on each exercise. From there, try to improve the amount of reps you were able to complete during the workout.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #2 WALK THE FLIMSY WALK FINISHER 5 Minutes As Many Rounds As You Can Of: No Rest, Work Your Butt Off (5 MINUTE WARRIOR FINISHER)
10 STEPS WALKING LUNGE
10 JUMP LUNGES
HOW TO PROGRESS… Progress by tracking how far you got in the workout. For example, 3 sets of walking lunges, 3 sets of jump lunges and 7 steps walking lunges before the timer went off. From there, try to improve how far you were able to go in the 5 minute time frame.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #3 HAMMY BEATDOWN FINISHER 20 Seconds On 10 Seconds Off For 4 Circuits Of: Work Your Butt Off (4 MINUTE WARRIOR FINISHER)
SINGLE LEG TABLE TOP JUMPS
ONE ARM TOUCH JUMPS (2 ROUNDS LEFT, 2 RIGHT)
HOW TO PROGRESS… Progress by tracking the total number of reps you got on each exercise. From there, try to improve the amount of reps you were able to complete during the workout.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #4 BODYWEIGHT BICEP NIGHTMARE FINISHER 1 Minute At Each Station For As Many Reps As Possible. No Rest, Work Your Butt Off. Try To Hold Onto The Bar The Whole Minute And Hold The Pushup Position The Whole Minute Even If You Can’t Complete The Reps (3 MINUTE WARRIOR FINISHER)
PULLUPS
PUSHUPS
BODY ROWS
HOW TO PROGRESS… Progress by tracking the total number of reps you got on each exercise. From there, try to improve the amount of reps you were able to complete during the workout.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #5 BODYWEIGHT TRICEP NIGHTMARE FINISHER Complete The Following Exercises For The Following Reps. No Rest, Work Your Butt Off (5 MINUTE WARRIOR FINISHER)
5 WALL WALKS
20 CLAP PUSHUPS
20 PUSHUPS
50 ALTERNATING TABLE TOP JUMPS
HOW TO PROGRESS… Progress by tracking how long it takes for you to complete the workout. From there try to reduce the amount of time it takes to get the workout done.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #6 ONE ROUND TABATA FINISHER 20 Seconds On 10 Seconds Off For 1 Round Of: Perform One Round Of Each Exercise Then Move on. (4 MINUTE WARRIOR FINISHER)
PULLUPS
WALL WALKS
CLAP PUSHUPS
BODY ROWS
BRIDGE PUSHUPS
PLANK WALKS
GRASSHOPPERS
PUSHUPS
HOW TO PROGRESS… Progress by tracking the total number of reps you were able to complete on each exercise. From there increase the total number of reps you were able to complete on each exercise.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #7 ABDOMINAL NIGHTMARE FINISHER 1 Minute At Each Station For As Many Reps As Possible Of: No Rest, Work Your Butt Off (3 MINUTE WARRIOR FINISHER)
PLANK WALKS
V UPS
GRASSHOPPERS
HOW TO PROGRESS… Progress by tracking the total number of reps you got on each exercise. From there, try to improve the amount of reps you were able to complete during the workout.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #8 CORE GALORE FINISHER 20 Seconds On 10 Seconds Off For 4 Circuits Of: Work Your Butt Off (4 MINUTE WARRIOR FINISHER)
BRIDGE PUSHUPS
V UPS
HOW TO PROGRESS… Progress by tracking the total number of reps you got on each exercise. From there, try to improve the amount of reps you were able to complete during the workout.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #9 PLANK MADNESS FINISHER 5 Minutes As Many Rounds As You Can Of: No Rest, Work Your Butt Off (5 MINUTE WARRIOR FINISHER)
1 PLANK WALK
10 BOTTOM HALF BURPEES
10 GRASSHOPPERS
HOW TO PROGRESS… Progress by tracking how far you got in the workout. For example, 3 sets of plank walks, 3 sets of bottom half burpees, 3 sets of grasshoppers and ½ a plank walk before the timer went off. From there, try to improve how far you were able to go in the 5 minute time frame.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #10 BURPEE YOUR HEART OUT FINISHER 1 Minute At Each Station For As Many Reps As Possible Of: No Rest, Work Your Butt Off (4 MINUTE WARRIOR FINISHER)
BURPEES
PLANK WALKS
BOTTOM HALF BURPEES
GRASSHOPPERS
HOW TO PROGRESS… Progress by tracking the total number of reps you got on each exercise. From there, try to improve the amount of reps you were able to complete during the workout.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #11 HHIT THE DECK AND CLAP FINISHER 5 Minute Ascending Rep AMRAP Of: Start With One Rep And Add 1 Rep Each Round Fpr The Full 5 Minutes i.e. 1 rep, 2 reps, 3 reps etc… No Rest, Work Your Butt Off (5 MINUTE WARRIOR FINISHER)
DECK SQUATS
V UPS
CLAP PUSHUPS
BODY ROWS
HOW TO PROGRESS… Progress by tracking how far you got in the workout. For example, 5 deck squats, 5 v ups, 5 clap pushups, 4 body rows. From there, try to improve how far you were able to go in the 5 minute time frame.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #12 ONE ROUND 30/15 FINISHER 30 Seconds On 15 Seconds Off For 1 Round Of: Perform One Round Of Each Exercise Then Move on. (4.5 MINUTE WARRIOR FINISHER)
PULLUPS
PUSHUPS
DRAGON TWISTS
ONE ARM BURPEE RIGHT
ONE ARM BURPEE LEFT
JUMP SQUATS
HOW TO PROGRESS… Progress by tracking the total number of reps you were able to complete on each exercise. From there increase the total number of reps you were able to complete on each exercise.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #13 THE 420 FINISHER Complete The Following Exercises For The Following Reps. No Rest, Work Your Butt Off (5 MINUTE WARRIOR FINISHER)
20 PULLUPS WALL WALKS
20 CLAP PUSHUPS
20 VUPS
20 JUMP LUNGES EACH SIDE (40 TOTAL)
HOW TO PROGRESS… Progress by tracking how long it takes for you to complete the workout. From there try to reduce the amount of time it takes to get the workout done.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #14 2 X 2 FINISHER 2 X 2 Minute AMRAP Of: Perform As Many Rounds As You Can Of Circuit A Then Go Onto Circuit B And Perform As Many Rounds As You Can. 1 Minute Rest Between Workouts, Work Your Butt Off (5 MINUTE WARRIOR FINISHER) CIRCUIT A
10 LYING LEG RAISES
10 BURPEES
CIRCUIT B
2 AROUND THE CLOCK JUMPS (EACH DIRECTION)
10 SQUATS (FAST)
HOW TO PROGRESS… Progress by tracking how many reps/rounds you were able to get on each 2 minute AMRAP. From there try to improve the number of reps/rounds you were able to get during the workout.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #15 TWIST AND SHOUT FINISHER 20 Seconds On 10 Seconds Off For 2 Circuits Of: Work Your Butt Off (4 MINUTE WARRIOR FINISHER)
WALL WALKS
BOTTOM HALF BURPEES
SINGLE LEG TABLE TOP JUMPS
AROUND THE CLOCK JUMPS (SWITCH DIRECTIONS EACH TIME YOU GO AROUND)
HOW TO PROGRESS… Progress by tracking the total number of reps you got on each exercise. From there, try to improve the amount of reps you were able to complete during the workout.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #16 BURPEE MADNESS FINISHER 45 Seconds At Each Station For As Many Reps As Possible Of: No Rest, Work Your Butt Off (3 MINUTE WARRIOR FINISHER)
BURPEES
ONE ARM BURPEES RIGHT
ONE ARM BURPEES LEFT
BOTTOM HALF BURPEES
HOW TO PROGRESS… Progress by tracking the total number of reps you got on each exercise. From there, try to improve the amount of reps you were able to complete during the workout.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #17 100 REP SQUAT FINISHER Complete The Following Exercises For The Following Reps. No Rest, Work Your Butt Off (5 MINUTE WARRIOR FINISHER)
20 JUMP LUNGES
20 STEPS WALKING LUNGE
20 JUMP SQUATS
20 DECK SQUATS
20 SQUATS
HOW TO PROGRESS… Progress by tracking how long it takes for you to complete the workout. From there try to reduce the amount of time it takes to get the workout done.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #18 CRAZY COUNTDOWN FINISHER Perform The Following Intervals On Each Exercise: Set 1 - 45 Seconds Set 2 - 40 Seconds Set 3 - 35 Seconds Set 4 - 30 Seconds No Rest, Work Your Butt Off (3 MINUTE WARRIOR FINISHER)
BICYCLES
FAST JUMPING JACKS
HOW TO PROGRESS… Progress by tracking the total number of reps you got on each exercise. From there, try to improve the amount of reps you were able to complete during the workout.
***See The Video Exercise Library For Details
CLICK HERE
Bodyweight Warrior Finisher #19 WARRIOR CHALLENGE FINISHER Complete The Following Exercises For The Following Reps. No Rest, Work Your Butt Off (5 MINUTE WARRIOR FINISHER)
20 JUMP LUNGES (EACH SIDE)
20 BURPEES
15 JUMP LUNGES (EACH SIDE)
15 BURPEES
10 JUMP LUNGES (EACH SIDE)
10 BURPEES
NOTE: See If You Can Complete This Workout In Under 5 Minutes! HOW TO PROGRESS… Progress by tracking how long it takes for you to complete the workout. From there try to reduce the amount of time it takes to get the workout done.
***See The Video Exercise Library For Details
CLICK HERE
