No Equipment, No Excuses Bodyweight Workout

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My Mad Methods Magazine Contributor Dave Hedges, trainer and owner of Wild Geese, demonstrates a short and to-the-point bodyweight workout routine using a series of 2-3 exercise mini-circuits. Feel free to modify the intensity and difficulty of the bodyweight routine by adding additional resistance to the basic exercises. This workout is part of the 12-Day Bodyweight Workout Plan.

No Equipment, No Excuses Bodyweight Workout Video:

No Equipment, No Excuses Bodyweight Workout Instructions:

Take minimum rest between exercises, once 15 reps of each drill can be completed, time yourself and attemp to finish the entire workout faster each time.

A1: Jump Squat - 3 x 12-15
A2: Wall Slides - 3 x 12-15
B1: Reverse Lunge - 3 x 12-15
B2: Push Up - 3 x 12-15
C1: Overhead Squat - 3 x 12-15
C2: Back Hyper - 3 x 12-15
C3: Criss Cross - 3 x 12-15

Contributor Information:

Dave Hedges is the founder, owner, and instructor of Wild Geese Personal Training & Combat Fitness and Wild Geese Martial Arts. Dave has a certification from the IKFF, he’s a National Level Kettlebell Coach under Vasily Ginko’s IUKL-IKSA, a 2nd Dan Ed Parkers Kenpo, 1st Dan Wado Ryu Karate, Instructor Doce Pares “Multi Style” Systems, and also a Security Consultant. He uses his experience and expertise to get people into shape using kettlebells and other unconventional methods and gear. Find out more at www.WG-Fit.com

Comments (2)

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written by nunhgrader, September 12, 2011

Excellent - thank you! I was wondering - what is the benefits of the wall slides?

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written by mark, September 12, 2011

@nunhgrader - Wall Slides are an excellent exercise for shoulder mobility and flexibility. In this workout, they help warm up your arms for the push ups and overhead squats later on. Good luck!

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