OR

The Ultimate 90-Day Bodyweight Training

90 day bodyweight workout plan, to achive fitness(or weight loss)

Why Take This Challenge?

If you struggle with keeping a work out plan, you want to get healthier, fitter, put some weight down.
But you don't have too much time, you can't spend hours per day at the gym, than this is for you.
It's a HIT(high intensity training), so its work your whole body in a short time, and full body weight, so you don't need any equipment to do it.(Don't let only body weight exercises fool you, try it and you will see it's not that easy, which means it works. :D)
Good luck.

How Do I Take This Challenge?

  1. In detail check this page: http://breakingmuscle.com/bodyweight/the-ultimate-90-day-bodyweight-training-plan
  2. The Ultimate 90-Day Bodyweight Training Plan
  3. How to do the workouts:
  4. Start off with the first exercise listed under upper body.
  5. Do as many reps as you possibly can with good form.
  6. Quickly write down the number of reps you achieve.
  7. Move on to the next exercise.
  8. Repeat until you get through all the exercises listed, to the end of the whole-body section.
  9. There are a couple of variables in the plan that change over the ninety days in order to achieve a progressive overload. The first variable is the amount of exercises. After each month, you’ll be doing a greater number of exercises during each workout.
  10. “By the time you get to the third month, your body will be well conditioned and much stronger than when you started.”
  11. The other variable is the difficulty of exercises. During the first month, the exercises will be more intermediate. As you get into the third month, they will be more advanced and this will challenge your body tremendously.
  12. After each three weeks of training, you will have an active rest week. This means you can take off a week from the training plan and perform other activities such as hiking, kayaking, biking, or running. Can you do other forms of strength training during the active rest week? Sure, but don’t go overboard. Remember, your body needs rest in order to recover.
  13. This plan delivers amazing results in terms of fat loss, conditioning, and muscle development - but it is not for the faint of heart.
  15. Month 1: El Diablo Month
  16. I call this month “The Devil” because you’ll realize these workouts really are challenging and hellish. That said, this month is also designed to give you results quickly so you can see the effectiveness of these exercises.
  17. Exercise Schedule:
  18. Week 1: 3 X Per Week
  19. Week 2: 3 X Per Week
  20. Week 3: 3 X Per Week
  21. Week 4: Active Rest Period
  22. Upper Body:
  23. Spider Push Up
  24. Leaping Frog Exercise (video below)
  25. Hindu Push Up
  26. Helicopter Exercise
  27. Heart Push Up
  28. Lower Body:
  29. Wide Bodyweight Squat
  30. Karate Squat
  31. Hindu Squat
  32. Bear Squat
  33. Catcher’s Squat (video below)
  34. Core Exercises:
  35. Side Plank (Left Side)
  36. Side Plank (Right Side)
  37. Flutter Kicks
  38. Whole Body Exercises:
  39. Grass Hoppers
  40. Gracie Drill
  41. Month 2: The Shredder Month
  42. In this second month, you’ll start to see your body burning off fat and building lean muscle. The structure is set up the same as last month. You’ll do workouts three times per week. However, you’ll be doing more exercises per session.
  43. Exercise Schedule:
  44. Week 1: 3 X Per Week
  45. Week 2: 3 X Per Week
  46. Week 3: 3 X Per Week
  47. Week 4: Active Rest Period
  48. Upper Body:
  49. X Push Up
  50. Spider Push Up
  51. Leaping Frog Exercise
  52. Stretch Walk Push Up
  53. Wide Arm Push Up
  54. Helicopter Exercise
  55. Lower Body:
  56. Pistol Squat
  57. Duck Walks (Max Time)
  58. Wide Bodyweight Squat
  59. Karate Squat
  60. Hindu Squat
  61. Catcher’s Squat
  62. Core Exercises:
  63. V Up
  64. Lunge Sit Up
  65. Jackknife Exercise (Left)
  66. Jackknife Exercise (Right)
  67. Whole Body Exercises:
  68. Grass Hoppers
  69. Gracie Drill
  70. Spider Push Up on Chair
  71. Month 3: The Total Annihilator Month
  72. By the time you get to the third month, your body will be well conditioned and much stronger than when you started. To continue the progressive overload, you’ll be changing up two variables. The first one is the amount of exercises - you’ll again be doing more. The second variable is that you’ll be doing the workouts four times per week.
  73. Exercise Schedule:
  74. Week 1: 4 X Per Week
  75. Week 2: 4 X Per Week
  76. Week 3: 4 X Per Week
  77. Week 4: Active Rest Period
  78. Upper Body:
  79. Stretch Push Up
  80. Decline Push Up
  81. Diamond Kiss Push Up
  82. Deep Push Up
  83. Barbwire Push Up
  84. Three Pronged Push Up
  85. X Push Up
  86. Lower Body:
  87. Wide Bodyweight Squat
  88. Karate Squat
  89. Hindu Squat
  90. Bear Squat
  91. Catcher’s Squat
  92. Karate Squat
  93. Duck Walks (Max Time)
  94. Core Exercises:
  95. Static V Pulses
  96. V Up
  97. Side Plank with Leg Lift (Right)
  98. Side Plank with Leg Lift (Left)
  99. Flutter Kicks
  100. Whole Body Exercises:
  101. Wall Walks
  102. Spider Crawl
  103. Full Bridge
  104. Bridge Push Ups
Take This Challenge

Tips

1, Keep scores how you do, and try to improve it at every work out.(Of course its not gonna happen every time, but make sure you do everything to do it.)
2, Make a plan when you can do it, which day and what time, and stick to it.
3, Have time to take shower and eat some after it.
4, DO NOT GIVE UP!
Good luck!

The Stats

4

Active

100 Days

Length

1%

Completion

100%

Satisfaction

Take This Challenge

Other Awesome Challenges

Fitness

Lose 10kg in a month

Fitness

Eat Less and Exercise More 120 Day Fitness Challenge

Fitness

The Daily 7 Minute Workout