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Patrick Kane

PK's Bodyweight Workout Regimen

202 posts in this topic

Participants

Salter

Caboose

Hammer88

Kass9

UMADBRO?

Nail Yakupov-10

hyZar

Likewise

SedinNumberThree

victorian_nucks_fan

Bazinga!

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What you'll need.

Water bottle

Towel

Pull-up bar*

Sturdy chairs

Textbooks

Resistance band*

If you don't have a pull-bar, you could go get one, I'll make our back workouts the last one of the week so you can go get one, but if you still can't, there are some variations you can do with a resistance band. If you don't have that, then skip the back portion of the regimen.

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List of Exercises

Chest

Standard Push-ups

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Wide-grip Push-ups

Simply a standard push-up with arms farther apart.

Single-leg Push-ups

Simply a standard push-up with one leg in the air.

Elevated Push-ups

Simply a standard push-up with both hands on a something to elevate you. Such as two big textbooks, two blocks, etc...

Incline Push-ups

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Decline Push-ups

Simply a standard push-up with both your legs on a surface. Such as a chair or table.

Dive Bomber Push-ups

A very unique push-up that works the entire upperbody and core. Check out

video.

4 Second Push-ups

Simply a standard push-up, but on the way down you take 4 seconds. Come back up immediately.

Quick Push-ups

Simply a standard push-up, as fast as you can.

Plyometric Push-ups*

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Side-to-side Push-ups*

A very tough push-up variation. Check out this video.

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I'm down, I'm 17 years old, 163 pounds, and target is about 170 by the time I'm 18, and thats in 7 months

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I'm down, I'm 17 years old, 163 pounds, and target is about 170 by the time I'm 18, and thats in 7 months

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Best thread I've seen in white noise I think. Good luck everyone!

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Sweet Mother Mary of God....A fitness/wellness thread where the OP actually knows what he is talking about, This is very refreshing!

I am currently on Jim Wendler's 5/3/1 program but will gladly help out/follow along if needed?

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Sweet Mother Mary of God....A fitness/wellness thread where the OP actually knows what he is talking about, This is very refreshing!

I am currently on Jim Wendler's 5/3/1 program but will gladly help out/follow along if needed?

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I'm in.

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M-100's great for getting tone and improving cardio. Also very easy to do at home.

You can put my name down, although I'm doing the p90x right now and highly recommend it.

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M-100's great for getting tone and improving cardio. Also very easy to do at home.

You can put my name down, although I'm doing the p90x right now and highly recommend it.

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Yeah if you can provide any tips on exercises, nutrition or supplementation that would be great. Or anything you've learned from personal experience.

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I'm in. 150 at 6'1. Too skinny for my liking. Sign me up Coach.

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Hey PKane, I have an idea. How about we have Circuit days.

Once every 2 weeks, the participants compete in a timed body weight circuit.

Example

25 pushups

50 crunches (weighted or not)

5-10 chinups

50 bodyweight squats

Have to do the exercises above 4 times. Time yourself and PM Pkane your time .

Thoughts?

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Hey PKane, I have an idea. How about we have Circuit days.

Once every 2 weeks, the participants compete in a timed body weight circuit.

Example

25 pushups

50 crunches (weighted or not)

5-10 chinups

50 bodyweight squats

Have to do the exercises above 4 times. Time yourself and PM Pkane your time .

Thoughts?

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How long will we be doing this program for?

Or is it up to the individual?

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I'm in, but I'm going camping for a week so I won't be able to start for a while. I am kinda in shape, but I'm not big. I will be able to do everything except for the pull ups until next week or so. I will pm you my height and weight once the routine is up.

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Let's do this boys.

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