Bodyweight Exercise Guidelines

Do not skip the warm up or cool down.

For building strength use the High Intensity Super-slow Protocol. The goal is to reach failure in the movement pattern being exercised in 60-90 seconds.Then when you cannot move in that pattern, continue your exertion for 10 more seconds. You should be feeling a burn during that 10 seconds, but once you stop the burn should disappear immediately.

Move extremely slowly to activate, challenge (and ultimately strengthen) all muscle fibers involved in that movement pattern. Moving too quickly creates momentum and bypasses muscle fibers. For most exercises a 10/10 tempo is good: 10 seconds lifting and 10 seconds lowering, taking care to keep the muscles flexed through the transitions, and also taking care not to rest at the top or the bottom of the movement. It's important not to unload the muscles being worked.

Take at least 60 seconds rest between each exercise. For bodyweight strength-building exercises, you should generally have full recovery between each exercise.

Where there is a progression of exercises, perform only one exercise in the progression per workout. When you can perform an exercise using the super-slow protocol and you do not reach failure within 2 minutes, move to the next exercise in the progression.

Bodyweight
Core and Lower Body Workout

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