Let’s say we have a busy professional looking to get back in shape. This means that he was once fit but fell off the wagon, perhaps due to a new busy lifestyle. This may mean that our hypothetical learner is an intermediate.
With 2 hours to train, our trainee will exercise 3 days a week and rest 2 minutes between each set. Each session will last 40 minutes with a rep range of 8-12 reps per set.
Here are three examples of intermediate bodyweight workouts:
Training #1:
- jump squat
- hindu push ups
- chin up
workout #2
- heel tramplers
- Close grip push-ups
- Mixed grip pull-ups
Training #3
- One leg deadlift
- T push-ups
- inverted rows
I tried to use movements that a trainee with at least a few years of experience could perform 8-12 reps with some difficulty. Remember, the idea of choosing movements is that you’ll be in pain while working through your rep range. Choosing bodyweight squats in the 8-12 rep range isn’t a good idea unless you’re a complete beginner.
figure out sets
- To figure out how many sets to do in each workout, you would need to do all the exercises for one set, time them, and find the average time it takes to complete that set. Instead of doing all the exercises, you can choose just three exercises to save time.
- Let’s say it takes 30 seconds to perform one set of jump squats, 35 seconds to perform one set of push-ups, and 48 seconds to perform one set of pull-ups. The average is 37.66, or 38.
- With the 2-minute rest, each series will take us 158 seconds. We divide that into a 40 minute session, or 2400 seconds, and we get 15.19. This means we have room to do 15 sets in 40 minutes, or 5 sets per exercise.
passing from here
You will most likely find that some workouts can be completed in less than 40 minutes and others take more than 40 minutes. I am simply giving you the tools to create a rough design. Carefully tracking your results and gradually adjusting your workouts for greater efficiency is what will give you the most success.