Name: Playbook - JTM FIT - Bodyweight Workout: Upper Body Push / Pull / Core
Uploaded: 2024-03-27T11:08:07.206Z
Duration: 45 min
Description: Bodyweight Workout: Upper Body Push / Pull / Core

Nick

Wow. So much tougher than it looked! Excellent

Michael Gallagher

Arm killer. I was praying for the dips to start. First time I enjoyed dips so much. I think pike push up is my weakest point.

Adam

Deluca81

Upper Body: Push / Pull / Core (45 minutes)

Warm-up: Perform the prescribed reps of the exercises below with little to no rest in between exercises. Do 1 set.

1. Band Pass Through’s x 20
2. Scapula Pull-Ups x 10-15
3. Walkout Push-Ups x 10
4. Bodyweight Rows x 10
5. Jumping Jack x 60 seconds

Workout: Perform each exercise for 30 seconds resting 15 seconds in between each exercise. Once you finish the last exercise, rest 60-90 seconds. Do 3-4 sets.

1. Pull-Ups
2. Pike Push-Ups
3. Chin Ups
4. Dive Bomber Push-Ups
5. Bodyweight Rows
6. Dips

Core Finisher: Perform the prescribed reps of the exercises below one after the other with no rest in between exercises. Once you finish the last exercise, rest 60-90 seconds. Do 3-4 sets.

1. Jump Through to L Sit x 8-10
2. Hanging Leg Raises x Max reps

Go to the cool down tab to get some great stretches in after you’ve completed the workout

Warm-up: Perform the prescribed reps of the exercises below with little to no rest in between exercises. Do 1 set.

1. Band Pass Through’s x 20
2. Scapula Pull-Ups x 10-15
3. Walkout Push-Ups x 10
4. Bodyweight Rows x 10
5. Jumping Jack x 60 seconds

- Use a light resistance band 
- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Pull the band apart slightly, keep your arms straight, bring the band up and overhead 
- Once the band is directly behind your body reverse the movement back to starting position
- Keep core braced arms straight the entire time
- Start with a wide grip until you get more comfortable with the movement

Band Pass Throughs

- From a hanging position semi shrugged position. draw your scapula down and together, raising your body slightly but without bending your arms 
- Hold at the top of the movement then slowly release to starting position

Scapula Pull-ups

- Start in standing position 
- Bend your knees and hinge forward placing your hands on the floor
- Walk your hands forward until you are in a high plank position
- Lower down into the push-up keeping your elbows tight to your body until your chest lightly touches the floor
- Press yourself up bracing your core until your arms are locked out
- Then walk back up the starting position

Modifications: shorten the range of motion on the push ups or remove the push ups altogether and just do walkouts

Walkout Push Ups

- Holding a Ring/TRX handle in each hand, let your body hang underneath
- Engage your scapula then pull your body toward the handles keeping your elbows tight to your body
- Squeeze your lats at the top
- Lower back down with control until your arms are locked out

Modifications: the more horizontal we are the harder this exercise will be. So, to make it easier, walk your feet away from the wall as much as you need to perform the exercise with proper technique

Ring/TRX Bodyweight Row

- Start by standing with your feet together and arms to your sides
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Try and be light on your feet throughout

Jumping Jacks

Warm-up

Workout: Perform each exercise for 30 seconds resting 15 seconds in between each exercise. Once you finish the last exercise, rest 60-90 seconds. Do 3-4 sets.

1. Pull-Ups
2. Pike Push-Ups
3. Chin-Ups
4. Dive Bomber Push-Ups
5. Bodyweight Rows
6. Dips

- Hold the bar with your palms facing away from you
- Engage your scapula
- Pull yourself up keeping your elbows tight to your body
- Pause at the top squeezing your lats your
- Lower back down with control  until your arms are fully extended

Modifications: use a resistance band to assist with the movement. You can do bodyweight rows using a TRX or rings. You can do jumping pull ups

Pull-ups

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended, on your toes, and arms locked out. Create a V shape as much as you can
- Lower forward and down so that you essentially create a tripod
- Very lightly touch your head to the ground or come close to it
- Lower dow with control. Do not slam your head on the ground!
- Press through the shoulders back up to the starting position

Modifications: shorten the range of motion

Pike Push-ups

- Grab the bar with your palms facing you
- Engage your scapula then pull your body up keeping your elbows close to your body
- Squeeze your lats at the top then lower down with control until arms are full locked out

Modifications: use a band to assist, do jumping pull ups, do TRX or ring bodyweight rows, or prone pull ups

Chin-up

- From a pike position 
- Dive down into the push-up acting as if your are trying to go under an invisible wire 
- Push through your hands, chest open, thighs off the ground
- Reverse the movement back to starting position

Modifications: instead of reversing the movement back to the starting position, I want you to do the first half of the movement but just lift your hips back to the starting position as if you were doing a down dog

Dive Bomber Push-ups

- Grab the parallel bars and support your body up with straight arms
- Lower your body by bending your elbows while leaning slightly forward
- Lower down until your shoulders are at 90 degrees or slightly below 
- Press your body back up to the starting position keeping your core tight and flexing your triceps at the top 

Modifications: shorten the time range it motion or do bench dips instead

Dips

Workout Circuit

Core Finisher: Perform the prescribed reps of the exercises below one after the other with no rest in between exercises. Once you finish the last exercise, rest 60-90 seconds. Do 3-4 sets.

1. Jump Through to L-Sit x 8-10
2. Hanging Leg Raises x Max reps

- Grab the parallel bars, positioned in a high plank
- Jump your feet up and forward, tucking your knees, into an L-sit position. Arms should be locked out, chest tall, feet together, toes pointed, and legs straight
- Hold for 1-2 seconds
- Then tuck your knees back into your chest while kicking your legs back to the high plank position

Modifications: 

- Jump through to the L Sit position then disengage and walk your feet back to the starting position and repeat
- Regress and do jump throughs instead
- Use higher bars which will make it easier
- If you don't have parallettes you can stack plates on each side the same distance that the bars would be, you can use two low plyo boxes or benches. The bars or whatever you use, should be anywhere from 12-16 inches high

Jump Through to L-Sit (Parallettes)

- Hanging from the bar, with scapula engaged 
- Keeping your feet together and legs as straight as possible, raise your legs up to 90 degrees or slightly above 
- Lower legs back down with control which well help you avoid swinging back and forth 
- Really try and raise and lower as much as you can with your core. The hip flexors are will definitely be firing but keeping that mind body connection to the core will help make it more of a core exercise rather than a hip flexor exercise

Modifications: 

- do hanging knee raises 
- if you don’t have a pull up bar or you have a hard time hanging onto the bar, then do dip bar leg raises or knee raises

Hanging Leg Raises

Core Finisher

Bodyweight Workout: Upper Body Push / Pull / Core

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Przemek

12min on the clock, high intensity and more reps💪💪💪 Needed it after Easter break😉👍

High intensity for a short workout, good workout after downtime (injury plus a bad case of the flu put me out for 6 weeks, 🤮)

Colin

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James Nguyen

Just a little warm up before NY Shred💪💪💪

Pretty good for not having a gym available

John

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Brandon

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Amazing… I died. Do it outside go an even bigger challenge.

Great, Only time for 3 Rounds due to work but I’ll take it. Q: what is a good modifier for hamstring walkouts ? Had a PCL fix and doesn’t really like em’.
Thx

Matty

Love the new body weight content 👍🏽👍🏽👍🏽💪🏽💪🏽

Jason

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I can feel my core engage a lot on this workout thanks JTM💪🏼💪🏼🫵🏼🫵🏼🫵🏼

First time trying this one 💪🏽💪🏽💪🏽💪🏽🔥🔥🔥🔥

Good controlled workout 🏋️‍♀️ I need to practice theses

Amanda

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James

Awesome end of the year 2023 workout💪💪💪

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Hannah

Had a little bit of a break last month back at it while raveling for work. Good one!!

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Miso

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Hell of a workout... just showed me how weak I am after summer holiday break🥵🙈

Angelo

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Yup, bodyweight can still kick  your butt💪💪💪

Simon

Sean

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Awesome if you travel and don’t have gym around.

Tomasz

Great way to start my body weight workout while traveling!

Maria

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Great workout for a rainy day when you don’t want to leave the house! Might try some of these exercises with a weighted vest next time I do it

Bodyweight Workout: Upper Body Push / Pull / Core

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