NO Equipment needed - Bodyweight ONLY workout routine

Questions about the exercises?  Check out my videos.

Stretch

Warm-up:

• burpees x 25
• rest until breathing returns to normal
• repeat 3 times (75 total reps)

Workout:

• prisoner squats x 25
• push-ups x 20
• lunges x 16 (8 each leg)
• pull-ups or body rows x 10
• plank (hold for 1 minute)
• REPEAT as many times as you can in 20 minutes

Stretch

30 minute TOTAL BODY workout - TOAST

Stretch

Warm-up:

• mountain climbers or kettlebell swings x 25
• rest 30-90 seconds (when breathing returns to normal)
• repeat (50 total reps)

Workout:

• kettlebell clean x 10 each side
• kettlebell rows x 10 each side
• kettlebell lunges x 10 each side
• kettlebell presses (military) x 10 each side
• kettlebell squat x 10
• rest 90-120 seconds
• Complete as many rounds as you can in 20 minutes

Stretch

Burn Baby Burn (calories that is)

Stretch

Warm-up:

• burpees x 25
• rest 30-90 seconds
• 3 rounds

Workout:

• kettlebell swings x 10
• kettlebell presses (military) x 10 (5 each side)
• kettlebell lunges x 10 (5 each leg)
• kettlebell rows x 10 each side
• kettlebell squats x 10
• kettlebell cleans x 10
• mountain climbers x 20 (10 each side)
• push-ups x 20
• Complete as many rounds as you can in 20 minutes (rest as needed)

Stretch

Creating a Plan for training as well as life

Go here for some very simple but true steps for success in training or any other goal you may have: http://articles.elitefts.com/articles/training-articles/creating-a-plan/

Upper body strength and endurance workout

Stretch

Warm-up:

• choose one: burpees, jump rope, or kettlebell snatches for 5 minutes
• rest as needed (push yourself, but be smart)

Workout:

• kettlebell get-ups x 3 each side
• rest 1-3 minutes
• complete 4 rounds
• pull-ups (as many as you can do - cheat if you need to or do kettlebell single arm rows instead)
• rest 2-4 minutes
• complete 3 rounds
• push-ups (as many as you can do with strict form)
• rest 2-4 minutes
• complete 3 rounds
• kettlebell single arm presses (military style press) x 5 each side
• rest 3-5 minutes
• complete 3 rounds

Stretch

Check out this awsome circuit by Steve Maxwell

"burnin' off the mash potatoes"

The Best Training for Muscle Mass for Beginners

I strongly advise any beginner to get a seasoned lifter or trainer to show you the proper mechanics of each lift listed in this article, and I also strongly recommend stretching before and after EVERY workout.

This article provides great advice for beginners wishing to become MONSTERS: Muscle Mass for beginners