Burnout Body Weight Challenge
20 Chin Ups (lower reps -2 each round) 20 Dips (lower reps -2 each round) 2 Slant Rows (raise reps +2 each round) 2 Push Ups (raise reps +2 each round) x 10 rounds Each round the reps will lower on the first 2 exercises (Chin Ups and Dips) While Slant rows and Push Ups increase, until the last round is: 2 Chin Ups, 2 Dips, 20 Slant Rows, 20 push ups.
Why Bodyweight? It's true that bodyweight exercises have always ranked at the top of our scales. In addition to the large amount of core strength needed to stabilize us, bodyweight exercises are one of the best option for high volume supersets to achieve a great pump. You are not going to find a better run for your money if you're looking for an optimal push and pull session to give your system a good shock. If paired right, while keeping the reps high and the rest low you can get in a good sweat and build your aerobic base. We have also found that they are a great way to “de-load” and give your body a rest from the stress of heavy lifting while still building strength and gaining muscle.
The benefits of bodyweight training is unmatched. Great cardio output? yes. Unparallel core engagement? you know it. A spicy burn? No doubt. There are many ways to incorporate these movements into your workout from warm ups to drop sets, but if you really want to gain all of the benefits listed above, our favorite way to program these are monster high volume push/pull supersets. We aren't talking about the typical one or two sets of 10 reps, we are talking about the push your limits ladder format.
Workout Description: Now for the run down. This workout has a total of 4 exercises performed back to back and alternating between pulling and pushing. You will perform 10 rounds as quickly as possible. But like most things, the devil is in the details, and it is the rep scheme that earns this challenge it’s name. The first 2 exercises in the circuit are Chin Ups and Dips, and the third and forth movements are Bodyweight Slant Rows and Push Ups. You begin the circuit doing 20 reps of the first two exercises, but only 2 reps of each of the next two. Obviously nothing gets by you, which is why We're sure you are puzzled as to why the last two exercises are only programed for two reps.. Don't you worry, rest assured there is a well devised plan behind our madness.
You begin this circuit with 20 chin ups and 20 dips, it would be very difficult to continue to crank out 20 reps of each one of those for all 10 rounds. Which is why, you will lower the reps by 2 for the first 2 exercises with each successive round. As fatigue sets in you will slowly be able to perform less and less chin ups and dips every round, making the goal number of reps a little more practical. But here is the catch - the reps for the other 2 movements (slant Rows and Push Ups), the “easier” of the four, will go up every round by 2.
Take a look at the Challenge below:
Round 1 20 Chin Ups/20 Dips/2 Slant Rows/2 Push Ups Round 2 18 Chin Ups/18 Dips/4 Slant Rows/4 Push Ups Round 3 16 Chin Ups/16 Dips/6 Slant Rows/6 Push Ups Round 4 14 Chin Ups/14 Dips/8 Slant Rows/8 Push Ups Round 5 12 Chin Ups/12 Dips/10 Slant Rows/10 Push Ups Round 6 10 Chin Ups/10 Dips/12 Slant Rows/12 Push Ups Round 7 8 Chin Ups/8 Dips/14 Slant Rows/14 Push Ups Round 8 6 Chin Ups/6 Dips/16 Slant Rows/16 Push Ups Round 9 4 Chin Ups/4 Dips/18 Slant Rows/18 Push Ups Round 10 2 Chin Ups/2 Dips/20 Slant Rows/20 Push Ups Because of the way we programed this workout, the rep scheme incorporates two ladders - both descending and ascending - every round challenges you. I think you will find the middle rounds the hardest, as you start to loose gas from those beginning high rep sets of dips and chin ups and now have to meet high reps in all four exercises. Do your best to minimize the time you take for rest and make an effort to maintain good form rather than just flying through the different movements.
Correct Execution of Exercises:
Chin Ups - although we put this in as an underhand chin up, feel free to switch grips each set. Alternate between close, wide, parallel, etc., or stick with underhand the entire time if you really want the biceps to learn. Make sure to get your chin over the bar and minimize swinging your legs and torso. Get down low, but not into a dead hang to ensure your lats stay engaged.
Dips - Lean forward slightly but avoid going down past parallel to avoid damaging your shoulders. Lock out at the top and squeeze your triceps. (So important to really feel this exercise) Need a Modification? Scroll to the bottom!
Bodyweight Slant Rows / a.k.a. Inverted Rows- set a bar into a power rack at roughly 3/4 feet off the ground. Get under the bar and grab it with an overhand grip. Your body should be at roughly a 30-45% angle with only your feet in contact with the floor. Keep your body perfectly straight as you perform a row by pulling your chest to the bar (the bar should hit your chest where a chest press would normally hit).
Push Ups - Keep your core tight to maintain a straight line with your body. Do not let your butt be pushed into the air. Keep those elbows 45 degrees from your body. Touch your chest to the ground and lock out at the top of each rep.
In Need of Modifications? ...This is for you
If you are beginner - use a band or partner for assistance on the chin ups. If your gym has an assisted chin up machine, great! You may also substitute bench dips for regular parallel dips or again find a band to loop through the bars. The higher you set the bar for slant rows, the easier it will be to do. Of course if you are more advanced you should be taking your Slant rows to almost parallel and be able to keep near perfect form. If that isn't challenging enough, add in 15 minutes of bodyweight walking lunges at the end of the 10th round. It's going to be spicy!