bodyweight workout for losing fat

Complete these moves, one after another, once per week. Perform each exercise for 30 seconds with a 30-sec rest in between exercises and 2-min rest between circuits. Repeat 3 times.

- Jumping jacks
- Pushups
- Star jumps
- Situps
- Walking lunges
- Standing broad jumps
- Run in place (30s)

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PT Pyramid workout

In the PT pyramid workout you will do three bodyweight exercise (pull ups, push ups and sit ups) without any rest between them. In every set you will do the three exercises and the number of reps are as followed: for every set you increase the number of pull-ups by one. For example the first set you will do 1 pull up, the second set you will do 2 pull ups and so on. For the push ups you multiply the number of pull ups by 2. For example the first set you will do 1 pull up x 2 = 2 push ups, the second set you will do 2 pull ups x 2 = 4 push ups etc. and for the sit ups you will multiply the number of pull ups by three. For example the first set you will do 1 pull up x 3 = 3 sit ups, for the second set you will do 3 pull ups x 3 = 6 sit ups. You will go up the pyramid until your muscles fail and then go down to 1. This is how the pyramid workout would look like if you reach muscle failure at 6 pull ups.

1 pull up – 2 push ups – 3 sit ups
2 pull ups – 4 push ups – 6 sit ups
3 pull ups – 6 push ups – 9 sit ups
4 pull ups – 8 push ups – 12 sit ups
5 pull ups – 10 push ups – 15 sit ups
6 pull ups – 12 push ups – 18 sit ups

PT Pyramid workout

then you go back down
5 pull ups – 10 push ups – 15 sit ups
4 pull ups – 8 push ups – 12 sit ups
3 pull ups – 6 push ups – 9 sit ups
2 pull ups – 4 push ups – 6 sit ups
1 pull up – 2 push ups – 3 sit ups

So you would do a total of 36 pull ups, 72 push ups and 108 sit ups. The PT pyramid workout is used by the military and it is a great way to really push your limits. The american navy seals can go up to 15 and back to 1 which is a total of 225 pull ups. Can you?

Circuit training

Circuit training is great for a quick full-body workout. If you are a big fan of circuit training here are two bodyweight workouts.

Circuit training

The first workout is an upper/lower body workout.

Repeat 3-4 times:

Pull-ups                                           max reps.
Squats                                             20-30 reps.
Pushups                                          max reps 1 minute.
Lunges                                            10/leg.
Sit-ups                                             max reps 1 minute.
Lower back extensions                 1 minute.

The next workout is a push/pull workout.

Repeat as many times as needed.

Pullups                                50% max reps
Bench Press                        50% bodyweight – max reps
Barbell Curl                       10-20 reps
Pushups                              50% max reps
Abs of choice                      50 reps
Bent over rows                   10-20 reps
Dips                                     10-20 reps
Pull-downs                         10,10,10 (wide, regular, reverse grip)
Reverse flies                       10-20
Pushups                              max reps
Abs of choice                     50 reps.

Circuit training is a quick and effective routine that will help you achieve the body you want.

Lazar Angelov training routine

Lazar Angelov training: Chest/Abs

•    Flat Bench 4 sets of 8 reps.
•    Incline Bench 4 sets of 8 reps.
•    Decline Bench 4 sets of 8 reps.
•    Pullover 4 sets of 8 reps.
•    Hammer Press 3 sets of 8 reps.
•    Dips 3 set to failure.
•    Weighted Sit Up 4 sets to failure.
•    Hanging Leg Raise- 4 sets to failure.
•    Side Bends 4 sets to failure.              

Lazar Angelov training routine

                                                                                             

                                                                                                     

 

 

 

 

Lazar Angelov training: Back/Traps

•    Bent Over Row 4 sets of 8 reps.
•    Deadlift 4 sets of 8 reps.
•    Pulldowns 4 sets of 8 reps.
•    Pull Ups 4 sets of 8 reps.
•    Cable Row 4 sets of 8 reps.
•    Shrugs 6 sets of 10 reps      
                    
                                                                                                   

Lazar Angelov training: Delts/Forearms/Abs

•    Military Press Behind The Neck 3 sets of 8 reps.
•    Machine Press 4 sets of 8 reps.
•    Lateral Raises 4 sets of 8 reps.
•    Weight Plate Front Raises 4 sets of 10 reps.
•    Dumbbell Front Raises 4 sets of 8 reps.
•    Reverse Pec Deck 4 sets of 10 reps.
•    Reverse Fly’s (on incline bench) 4 sets of 8 reps.
•    Weighted Sit Ups 4 sets to failure.
•    Hanging Leg Raises 4 sets to failure.
•    Side Bends 4 sets to failure.
•    Side Crunches 4 sets to failure.
•    Wrist Curl Behind Back 4 sets to failure.
•    Reverse Wrist Curl Over Bench 4 sets to failure                        
                                                                                                   

                                             

Lazar Angelov training: Triceps/Biceps

•    Close Grip Bench Press 4 sets of 8 reps.
•    Pushdowns 4 sets of 8 reps.
•    EZ Bar Skull Crushers 4 sets of 10 reps.
•    Cable Kickbacks 4 sets of 8 reps.
•    EZ Bar Curls 4 sets of 8 reps.
•    Wide Grip Curls 4 sets of 8 reps.
•    Hammer Curls 4 sets of 8 reps (each hand).
•    Concentration Curls 4 sets of 8 reps                                                                                                                                                                                           

 

Lazar Angelov training: Legs/Abs

•    Squats 4 sets of 12 reps.
•    Squat (to bench) 4 sets of 12 reps.
•    Bulgarian Squat 4 sets of 12 reps.
•    Quad Extensions 4 sets of 16 reps.
•    Stiff Leg Deadlift 4 sets of 12 reps.
•    Leg Curls 4 sets of 16 reps.
•    Glute Kickbacks 4 sets of 20 reps.
•    Calf Machine Raises 4 sets of 20 reps.
•    Seated Calf Raises 4 sets of 20 reps.
•    Leg Press Calf Raises 4 sets of 20 reps.
•    Weighted Sit up 4 sets to failure.
•    Air Bike 4 sets to failure.
•    Side Bends 4 sets to failure.
•    Barbell Twists 4 sets to failure.

Michelle Lewin – Full workout plan

This is the training program of the hot fitness model

Michelle Lewin – Full workout plan

Michelle Lewin – Full workout plan

Monday: Back/Biceps

Chin Ups (Wide Grip) 4×12.
Chin Ups (Normal Grip) 4×10.
Row Machine 4×12.
T-Bar Rows 4×12.
Dumbbell Curls 6×12.
EZ Bar Curls 4×12.
Straight Bar Cable Curls 4×12.

Tuesday: Hamstrings/Calves

Lying Leg Curls 4×12.
Seated Leg Curls 4×12.
Deadlifts 4×10-15.
Seated Calf Raises 8×20.
Smith Machine Calf Raise  6×20.

Wednesday: Triceps/Shoulders

Standing Dumbbell Tricep Extensions 6×12.
EZ Bar Skull Crushers  4 X 12.
Rope Overhead Cable Extensions 4×12.
Military Press 4×10.
Dumbbell Shoulder Press 3×10.
Upright Rows with EZ Bar 4×12.
Side Lateral Raise 4×10.

Thursday: Rest

Friday: Legs

Lunges 4×12.
Good Mornings 6×20.
Leg Press (Single Leg) 4×15 (Each Leg).
Squats 4×12.

Saturday: Abs

Hanging Knee Raises 4×12.
Crunches 4×20.
Crunch Machine 4×12.
Crunches On Ball 4×20.

Sunday: Rest

Arnold Schwarzenegger

Arnold Schwarzenegger is a man of many talents. He is a professional bodybuilder, actor, producer, director and politician. Arnold Schwarzenegger was born on July 30, 1947 in a small village called Thal, Austria.

Here are Arnold Schwarzenegger's LIFTING stats

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Arnold Schwarzenegger started going to the gym when he was 14 years old. He started an intensive training program with Dan Farmer and soon after that, in 1964, he won his first weightlifting championship. It was the Styrian Junior Weightlifting Championship.
In 1965 Arnold Schwarzenegger was required (as all 18 year old Austrian males were) to serve in the Austrian army for a full year. During that time Arnold Schwarzenegger ran away from the army to participate in the Junior Mr. Europe contest, which he won. Because of that he spent a week in military prison.
In 1966 Arnold Schwarzenegger participated in the Mr. Universe competition in London where he won the second place, lacking the muscle definition that the winner Chester Yorton had. Luckily for Arnold Schwarzenegger, one of the judges (Charles Benett) was very impressed by him and offered to coach him. He invited him to stay in his home. Arnold Schwarzenegger accepted his invitation and started a training program devised by judge Benett which was intended to improve the muscle definition of his legs. The next year, 1967, Arnold Schwarzenegger participated again in the Mr. Universe competition. That time he won, becoming the youngest Mr. Universe at the age of 20.
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Arnold Schwarzenegger’s biggest dream since the age of 10 was to move to USA. He saw an opportunity to realize his dream through bodybuilding. He dedicated himself to bodybuilding and in September 1968 he managed to turn his dream into a reality. He moved to USA and started to train under Joe Weider. After that success followed.

Here are Arnold Schwarzenegger’s achievements

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Competition record

Men’s Bodybuilding

Mr Universe (amateur)

1st    1967

Mr Universe (pro)

1st    1968   
1st    1969   
1st    1970

Mr. Olympia

2nd    1969   
1st    1970   
1st    1971   
1st    1972   
1st    1973   
1st    1974   
1st    1975   
1st    1980

Powerlifting

International Powerlifting Championships

1st    1966    +80 kg

German Powerlifting Championships

2nd    1967    +80 kg
1st    1968    +80 kg

Graz-Paradise Keller Powerlifting Championships

2nd    1967    +80 kg

Men’s Weightlifting

Styrian Junior Weightlifting Championships

1st    1964

German Austrian Weightlifting Championships

1st    1965   

In 1977 Arnold Schwarzenegger admitted that he had used anabolic steroids while they were legal. He had said that he only used them for maintenance while he was on a strict diet and that he did not used them for muscle growth.
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Arnold Schwarzenegger was known for his long workouts. Here are two of his workout programs.

Arnold Schwarzenegger Training Program Number 1

Day 1 – Chest and Back.
Day 2 – Shoulders and Arms.
Day 3 – Legs and Lower Back.
Day 4 – Chest and Back.
Day 5 – Shoulders and Arms.
Day 6 – Legs and Lower Back.
Day 7 – Rest.

Days 1 & 4 – Chest and Back

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Chest

Bench Press                                      3-4 sets  10 reps.
Incline Bench Press                         3-4 sets  10 reps.
Dumbbell Pullovers                        3-4 sets  10 reps.

Back

Chin Up                                                 3-4 sets  10 reps
Bent Over Row                                     3-4 sets  10 reps
Deadlift                                                 3-4 sets  10 reps

Abs

Crunches                                               5 sets  25 reps.

Days 2 & 5 – Shoulders and Arms

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Shoulders

Barbell Clean and Press                          3-4 sets  10 reps
Dumbbell Lateral Raise                          3-4 sets  10 reps
Upright Row                                            3-4 sets  10 reps
Military Press                                          3-4 sets  10 reps

Arms

Standing Barbell Curl                           3-4 sets  10 reps
Seated Dumbbell Curl                          3-4 sets  10 reps
Close Grip Bench Press                        3-4 sets  10 reps
Standing Barbell Tricep Extension     3-4 sets  10 reps

Forearms

Wrist Curls                                                  3-4 sets  10 reps
Reverse Wrist Curls                                   3-4 sets  10 reps

Abs

Reverse Crunch                                          5 sets  25 reps.

Days 3 & 6 – Legs and Lower Back

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Legs

Squat                                                                  3-4 sets  10 reps
Lunge                                                                 3-4 sets  10 reps
Leg Curl                                                            3-4 sets  10 reps
Standing Calf Raise                                          3-4 sets  10 reps

Lower Back

Stiff Leg Deadlift                                           3-4 sets  10 reps
Good Mornings                                             3-4 sets  10 reps

Abs

Crunches                                                           5 sets  25 reps.

Arnold Schwarzenegger Training Program number 2

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Day 1 – Chest, Back and Legs.
Day 2 – Shoulders and Arms.
Day 3 – Chest, Back and Legs.
Day 4 – Shoulders and Arms.
Day 5 – Chest, Back and Legs.
Day 6 – Shoulders and Arms.
Day 7 – Rest.

Days 1, 3 & 5 – Chest, Back and Legs

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Chest

Exercise                                                 Sets    Rep Goal

Bench Press                                             5          6-10
Dumbbell Fly                                          5          6-10
Incline Bench Press                                6          6-10
Cable Crossovers                                    6         10-12
Dips                                                          5        Failure
Dumbbell Pullover                                 5         10-12

Back

Exercise                                                  Sets    Rep Goal

Wide Grip Pull Up                                  6        Failure
T Bar Row                                               5          6-10
Seated Pulley Row                                  6          6-10
One Arm Dumbbell Row                       5          6-10
Stiff Leg Deadlift                                    6           15

Legs

Exercise                                                    Sets    Rep Goal

Squat                                                          6           8-12
Leg Press                                                    6          8-12
Leg Extension                                            6         12-15
Leg Curl                                                     6         10-15
Barbell Lunge                                            5           15

Calves

Exercise                                                      Sets    Rep Goal

Standing Calf Raise                                   10           10
Seated Calf Raise                                        8            15
One Leg Dumbbell Calf Raise                   6            12

Forearms

Exercise                          Sets    Rep Goal

Wrist Curl                       4           10
Reverse Barbell Curl     4            8
Wrist Roller Machine    4        Failure

Abs

Exercise                                                    Sets        Rep Goal

Non-Stop Abs Training                    30 Minutes    By Instinct

Days 2, 4 & 6 – Shoulders and Arms.

Biceps

Exercise                                                       Sets    Rep Goal

Barbell Curl                                                 6          6-10
Seated Dumbbell Curl                                6          6-10
Dumbbell Concentration Curl                   6          6-10

Triceps

Exercise                                                     Sets    Rep Goal

Close Grip Bench Press                             6          6-10
Triceps Pushdown                                      6          6-10
Barbell French Press                                 6          6-10
One Arm Dumbbell Tricep Extension     6          6-10

Shoulders

Exercise                                                     Sets    Rep Goal

Seated Barbell Press                                  6          6-10
Lateral Raise                                              6          6-10
Rear Delt Lateral Raise                            5           6-10
Cable Lateral Raise                                   5          10-12

Calves

Exercise                                                      Sets    Rep Goal

Standing Calf Raise                                   10          10
Seated Calf Raise                                        8           15
One Leg Dumbbell Calf Raise                   6           12

Forearms

Exercise                                                      Sets    Rep Goal

Wrist Curl                                                    4           10
Reverse Barbell Curl                                  4            8
Wrist Roller Machine                                 4        Failure

Abs

Exercise                                                    Sets          Rep Goal

Non-Stop Abs Training                      30 Minutes    By Instinct

The second program Arnold Schwarzenegger divided it into AM and PM workouts. That means that he went to the gym twice a day. Once in the morning and once in the afternoon.
If you want to try one of Arnold Schwarzenegger’s training programs, keep in mind that his nutrition was extra-ordinary. He consumed up to 5000 calories per day divided into 5-6 meals. His protein intake was 300+ grams per day.

Here are some more interesting stats about Arnold Schwarzenegger

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Height – Questionable  6’2″ (some say that he is actually 5’10”)
Weight – Competition 235 lbs, Off season 255 lbs.
Arms – 22 inches (Many sources claim this number to be inflated)
Chest – 57 inches
Waist – 34 inches.

Personal records.
Deadlift – 710 pounds
Bench Press – 500 pounds
Squat – 545 pounds                                                                                            
Clean and press – 264 lbs                                                                            
Snatch – 243 lbs                                                                                                  
Clean and jerk – 298 lbs.