Name: Playbook - JTM FIT - Bodyweight Workout: Upper Body Push / Pull🔥
Uploaded: 2024-03-27T11:08:07.291Z
Duration: 60 min
Description: Bodyweight Workout: Upper Body Push / Pull🔥

Yup, bodyweight can still kick  your butt💪💪💪

Przemek

Simon

Sean

Warm Up: Perform the prescribed time/reps of the exercises below one after the other with no rest in between exercises/sets. Do 1 set.

-Jump Rope x 3 minutes
-Scapula Pull Ups x 15
-Inch Worm Push Ups x 10
-Superman Lifts x 10
-Plank Breakdowns x 45 seconds

Bodyweight Workout: Perform all reps and sets of one exercise before moving on to the next. Rest 60-90 seconds in between sets. If you want to make things more challenging, throw on a weight vest💪🏻

-Wall Walks x Max Reps
-Pull Ups 3-4 x Max Reps
-Pike Push Ups 3-4 x Max Reps
-Chin Ups 3-4 x Max Reps
-Dips 3-4 x Max Reps
-Bodyweight Rows 3-4 x Max Reps
-Jump Through to L Sit 3-4 Max Reps

Finisher: Perform the prescribed reps of each exercise one after the other with nor rest in between. As soon as you finish the curls, rest 30-60 seconds. Do 3-4 sets.

-Explosive Regular to Wide Push Ups x Max Reps
-Bodyweight Bicep Curls x Max Reps

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

Perform the prescribed time/reps of the exercises below one after the other with no rest in between exercises/sets. Do 1 set.

-Jump Rope x 3 minutes
-Scapula Pull Ups x 15
-Inch Worm Push Ups x 10
-Superman Lifts x 10
-Plank Breakdowns x 45 seconds

- Skip rope with rope passing under your feet once each jump
- Keep good posture and stay on your toes/mid foot and be light on your feet
- Keep shoulders relaxed and let rotate the rope with your wrists not your shoulders

Modifications: mimic the jumping rope without the jump rope, jumping jacks

Jump Rope

- 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

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat and you are in a high plank position
- Do a push up keeping your elbows tight to the body and core tight 
- Walk your feet up as close to your hands as possible keeping you legs as straight as you can
- Walk your hands forward and back to the high plank position and repeat 

Modifications: do it with out the push up

Inch Worm Push-ups

- Lying face down on the ground, arms and legs extended. Turn your thumbs towards to ceiling 
- Engage your glutes then lift both your arms and your legs off the ground at the same time 
- Lower back to starting position with control

Modifications: leave your legs on the ground and just lift your upper half off the ground. Make sure to engage your glutes before you lift

Superman Lifts

- Start in the high plank position 
- Drop down to the forearm plank one arm at a time
- Hold for 1 second
- Reverse movement back down to the forearms 
- Maintain a tight core throughout the movement and keeps hips as square to the floor as you can 
- If you drop down on your left come back up on your left and vice versa. Switch the arm you drop down on each rep

Modifications: use an elevated surface

Plank Breakdowns

Warm Up

- Start in the high plank position with feet right up against a wall
- Lift a leg up on the wall and walk your hands in as you walk your feet up the wall
- Make sure to keep your arms locked out and core braced as you walk up to stabilize your body
- Bring your chest to the wall and hold for a second
- Start to walk your hands and feet back to the high plank with control
- Don’t let your body just flop to the ground 

Modifications: don’t walk all the way up the wall. Only walk up as far as you feel comfortable then walk back down with control

Wall Walks

- 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 
- Lower back down with control until your arms are fully extended and repeat 

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 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 range motion or do bench dips instead

Dips

- 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 you 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

Bodyweight Rows

- 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)

Perform the prescribed reps of each exercise one after the other with nor rest in between. As soon as you finish the curls, rest 30-60 seconds. Do 3-4 sets.

-Explosive Regular to Wide Push Ups x Max Reps
-Bodyweight Bicep Curls x Max Reps

- Start in the high plank position with core braced
- Lower down into a push up 
- Explosively press out of the bottom and while in mid air love your hands to a wide grip 
- Lower down into a wide grip push up and explosively press up and move your hands back to the regular grip mid air 

Modifications: use an elevated surface

Explosive Regular + Wide Push Ups

- You can use rings, a TRX or dip bars that you can hang underneath 
- This isn’t a row. Think about flexing at the elbow and pulling your palms to your forehead to isolate the biceps

Modifications: the further you walk up and away from the anchor point the easier the exercise will be

Bodyweight Curls

Finisher

Bodyweight Workout: Upper Body Push / Pull🔥

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Bodyweight Workout: Upper Body Push / Pull🔥

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