My bodyweight workout for summer 2024 (see description)

The key about this workout is to max out on the bodyweight exercises, else I find them much less effective than simply lifting weights in the gym. Each set is 10 clean, full-range pull ups - going directly into 20 clean, full-range push ups - no break inbetween. Movement on every single rep is not rushed at all but controlled. I try to get the burn going lol. To max out, my goal is to fail the last two sets. So I keep going until that happens. At my current level, I start to fail in my 5th set - hence 6 sets total. Once I failed a set, I take a short break of ~10seconds and keep going until I hit the target number (10 pull ups, 20 push ups). It's basically a drop set without lowering the weight (because I can't change my bodyweight 🤓). In my 6th set, I also add negative reps. Meaning: After maxing out, I jump up the bar and slowly let my body go down, doing it as slowly as possible. Same for the push ups. I usually do it for 5 to 7 reps. In short: 4 successful sets, 2 failed sets with added drop set. 1 set negative reps to squeeze out the last little juice of strength I have left. At the end, I'm absolutely destroyed. Which is the goal of this workout. As I said, without pushing to the absolute max I don't get good results from my bodyweight training. But when I do push hard, I have been seeing great results the last few months. On breaks between sets I "relax" in a sitting squat posture for 1 min. At the end I do hanging leg raises. The problem here is that my arms are so tired, at the end I can barely hold the bar anymore. Which is not so good for my abs training but very good for training my grip strength. Finally at the end I want to hit my triceps one last time by doing push ups only from my elbows. Basically, I'm in a plank position and push my arms up from there into a push-up postion, then down again into the plank position. I can only do a few full reps at this point, which means the rest are negative reps. If you wanna give this a try, just adjust your reps. I started with 3 pull ups / 6 push ups per set, for 10 sets total. #workoutoftheday #wod #wodchallenge #hometraining #calisthenics #workoutathome #workoutideas #simpleworkout See les

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