Here’s a different set up to use for your bodyweight training called “Match Push”
My buddy Dennis Heenan, AKA “Clark Kent” (see his pic below) sent this to me the other day to test out….
Here’s the exact set up taken from The Superhero Abs System
1A) Pull-ups x max reps
1B) Pushups: X2 max reps
1C) Squat Jumps: match
1D) Jump Lunges: match (each leg)
1E) Hanging Leg Raises: match
1F) Burpees: match
1G) Double Unders: X2 max reps
***Rest only when needed and complete 3 full rounds.
***Each round your rep count may be different.
Now, I’ve got to be honest with you here and admit that when Dennis first sent this little challenge my way, I looked at it and thought it was going to be a cake walk.
That was NOT the case.
It got extremely rough in the middle with the squat and lunge jumps coming at you back-to-back.
Of course I could use the ol’ excuse of saying I had just finished up a training session prior, but this would have been tough either way.
Bottom line is, YOU’RE determining the overall rep scheme which is kind of cool.
Now, let’s say you can only do 3-4 pull ups or none at all… What do you do then?
Well, #1 is to REGRESS the movement down to your fitness level so you can get in a few more reps.
If you can’t crank out pull ups (which sadly a lot of people can’t do), don’t stress about it too much.
Just get yourself STRONGER by regressing down to some recline rows or band assisted pull ups if need be. Stay on it and you’ll get stronger overtime.
The only other movement that I think people might have issues with are the hanging leg raises.
To regress those down, do hanging knee tucks instead or go to some dip bar leg raises or knee tucks.
From there, hit up the rest of the movements listed within the circuit as best you can.
The good news is, your reps will get lower and lower as the rounds pass by.
For example, I cranked out 25 pull ups in round 1, 20 in round 2, then only 15 in rounds 3.
It was nice not having to do as many of those squat and lune jumps in round 2 and 3.
I HATE lunge jumps…
Either way, give this one a go and see what YOU can get done.
If you crank it out, post up in the comments below and let me know how you did.
Oh and if you want to check out Dennis’, AKA “Clark Kent’s” full system on How To Get Superhero Abs, CLICK HERE.
What he does works as you can clearly see from the PROOF his pic.
Live and Train Aggressive!