NF BODYWEIGHT MOD

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

jaclyncarnegie on April 28, 2015

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1 (Find someone using this workout plan)

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Thighs, Chest, Abs, Back

Description

I started with the Nerd Fitness Basic Bodyweight Workout. I made a few changes to adapt to some mobilty issues I'm working on. The Incline Chest Flys are best done with a pronated grip(palms facing away) https://www.youtube.com/watch?v=vU2C_01dXIo for maxium use of the chest muscle and less arm.

Ladies don't let the guy in the video scare you, you can't get that bulked without hormones and massive eating. I want to add some chest muscle to hold up the girls, I've had two nursing kids.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squats: Body Weight	-	20	60
	-	20	60
Chest
Pushups	-	5	60
	-	5	60
Abs
Bridge (Plank)	-	1	30
Back
Dumbbell Row	15 lbs.	10	60
Chest
Dumbbell Bench Press	15 lbs.	10	60
Flat Bench Dumbbell Flyes	5 lbs.	15	60
Thighs
Butt Lift (Bridge)	-	10	60
Side Leg Raise	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	1 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squats: Body Weight	-	20	60
Chest
Pushups	-	10	60
Thighs
Forward Lunges	-	20	60
Back
Dumbbell Row	-	10	60
Abs
Bridge (Plank)	-	1	30
Thighs
Jumping Jacks: Basic	-	30	60
Squats: Body Weight	-	20	60
Chest
Pushups	-	10	60
Thighs
Forward Lunges	-	20	60
Back
Dumbbell Row	-	20	60
Abs
Bridge (Plank)	-	1	30
Thighs
Jumping Jacks: Basic	-	30	60
Squats: Body Weight	-	20	60
Chest
Pushups	-	10	60
Abs
Bridge (Plank)	-	1	30
Back
Dumbbell Row	-	10	60
Thighs
Squats: Body Weight	-	20	60
Chest
Pushups	-	10	60
Abs
Bridge (Plank)	-	1	30
Thighs
Butt Lift (Bridge)	-	-	60
Back
Dumbbell Row	-	20	60
Chest
Incline Dumbbell Flyes	-	-	60
Thighs
Side Leg Raise	-	-	60

ChestPushups-560-560AbsBridge (Plank)-130ThighsSquats: Body Weight-1060BackDumbbell Row10 lbs.1060ChestDumbbell Bench Press10 lbs.1060Flat Bench Dumbbell Flyes5 lbs.2060ThighsButt Lift (Bridge)-1060Side Leg Raise-1560ThighsSquats: Body Weight-2060-2060ChestPushups-560-560AbsBridge (Plank)-130BackDumbbell Row15 lbs.1060ChestDumbbell Bench Press15 lbs.1060Flat Bench Dumbbell Flyes5 lbs.1560ThighsButt Lift (Bridge)-1060Side Leg Raise-1560

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	1 miles	0	-

Brisk Walk1 miles0-

NF BODYWEIGHT MOD

Workout Routine Sample

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