Ten-Twenty-Ten-Twenty

           

Body Weight Workout

           
 

 

             

Exercise:

Pull-ups

 

Exercise:

Push-ups

       

Set

Reps

 

Set

Reps

       

1

10

 

1

20

       

2

9

 

2

19

       

3

8

 

3

18

       

4

7

 

4

17

       

5

6

 

5

16

       

6

5

 

6

15

       

7

4

 

7

14

       

8

3

 

8

13

       

9

2

 

9

12

       

10

1

 

10

11

       
                 

Exercise:

Dips

 

Exercise:

Body Lifts

       

Set

Reps

 

Set

Reps

       

1

20

 

1

10

       

2

19

 

2

9

       

3

18

 

3

8

       

4

17

 

4

7

       

5

16

 

5

6

       

6

15

 

6

5

       

7

14

 

7

4

       

8

13

 

8

3

       

9

12

 

9

2

       

10

11

 

10

1

       

This workout is meant to be done as fast as possible.  You do not stop.  You go right from pull-ups to push-ups, push-ups to dips, and so on.  You do one set of pull-ups, then go to one set of push-ups, then dips, and then body lifts before you do another set of pull-ups.  This workout should not take longer than 45minutes.  After you have built up a tolerance for it, this workout should be a warm-up for your strength training workouts.  You should also be able to get the time of the workout down to below 30 minutes.