Weight-Loss Bodyweight Challenge Routine

Weight-Loss
Trusylver

Trusylver

Sport and Exercise Coach
Staff member
Pushups

Push-up

Muscles Used

Chest, Shoulders, Triceps - See link for full list

Variations -

see link for some, to many to list

Reps + sets

For the start of the challenge you should choose a type of pushup which you are unable to do more than 10
in a set to allow for improvement throughout the month without having to change pushup type.

3 sets should be done.


Bench Dips

Bench Dip (knees bent)

Muscles Used

Triceps - see link for full list

Variations

Legs straight, legs elevated, weighted - see link

Reps + sets

For the start of the challenge you should choose a type of dip which you are unable to do more than 10
in a set to allow for improvement throughout the month without having to change dip type.

3 sets should be done.


Fullham Wall Sit

Wall Sit Leg Strength Test - Normal Wall sit
What Is a Wall Sit? - Normal wall sit

A Fulham wall sit is a variation of the regular wall sit which involves changing the foot position during
the sit to target all of the muscles in the legs not just quadriceps and glutes.

Foot position 1 - Normal
Foot position 2 - lift the front of the foot so the weight is on the heel of the foot
Foot position 3 - Lift the heel so the weight is on the front of the foot

1 Fullham wall sit consists of all three foot positions


Variation

A wider stance will make the adductors (inner thigh work harder)
A more shallow sitting position will make the exercise easier
Completing the exercise with only one foot on the ground will make the exercise harder

Reps + sets

aim to hold each foot position for 5-10 seconds to begin with, this is 1 sit, 2-3 wall sits should be done
with increasing total time as the challenge progresses.


Bird Dogs

Bird Dog

Muscles Used

Targets the lower back but also uses many other muscles, see link for full list
this is a low impact exercise for the back but talk to your doctor if you have back problems

Variations

Not much in the way of variation for this one but if you have good balance you can lift arm and leg on the same side.

Rep + Sets

4-10 reps each side hold position for 4-8 seconds, 1-2 sets - increase total reps through the challenge


Dirty Dogs

Get on your hands and knees with palm flat on the floor and arms shoulder width apart.
While keeping your left leg bent, raise it out to the side from the hip (like a male dog urinating)
repeat for the right side.

Muscles used

Transverse Abdominus, gluteus medius and gluteus minimus (abductors), Obliques, Erector Spinae,
Serratus Anterior, Rectus Abdominus (abs)

Variations

Nil

Reps + Sets

2-3 sets of 4-10 on each side - increase total reps through the challenge

Plank

WORKOUTZ.COM - Ab Exercises - Prone Bridge (Plank Exercise)
Front Plank - Abs, Back - Get Fit Exercise Library - American Council on Exercise

1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.

Muscles Used

Targets rectus abdominus but works the entire core - see 2nd link

Variations

place knees on ground to make easier

Reps + sets

Hold for 10-30 seconds or until you can no longer maintain a flat bridge. Repeat 2-3 times.
Increase total time through challenge


Lying Hip Adduction

Lie on your right side, supporting your weight with your right elbow. With your right leg outstretched,
place your left foot in front of your right knee so the left leg is bent.

Lift your right leg as high as you can towards the ceiling then lower.

Repeat for other side.

Side Lying Hip Adduction - Butt/Hips, Legs - Thighs - Get Fit Exercise Library - American Council on Exercise - Alternate version

Muscles Used

see link - targets inner thigh

Reps + sets

2-3 sets of 8-10 for each leg increase total reps through challenge

Single Leg Stand (proprioception exercise)

Single Leg Stand - Abs - Get Fit Exercise Library - American Council on Exercise
How To Improve Your Balance - Sports Injury Info

Not strictly a strength exercise but important for prevention of injury to ankles and knees
this is an exercise usually given as a rehab exercise after an injury has occurred but prevention is always better.

Aim for 3 minutes on each leg if you can achieve this move on to doing it with eyes closed or on an unstable surface (bosu, wobble board or at home on a rolled up towel)

Record total time for challenge

Comments

The reasons I have chosen the above exercises is that firstly they don't require any special equipment eg. bench dips can be done using a chair or side of a bed but an exercise like chin-ups needs a bar which
many people wont have at home.

The second reason is that these are generally safe exercises, I have left out exercises like squats and crunches which if done with poor form can cause injury which is not good as part of an internet challenge where the general
fitness level and health of participants is unknown.

There are harder options I could have chosen for some muscles but again this is an internet challenge and I wanted to keep the exercises at a level that most members should be able to achieve.
 
Sample report

Workout 1

Total Pushups reps _____
Total Bench Dip reps_____
Total wallsit time_______
Total Bird Dog Reps _______
Total Dirty Dog Reps ______
Total Hip Adduction Reps ______
Total single leg stand time _______



Challenge to start on the 1st of feb with the workout to be completed 3 times per week for a total of 12 workout which

should be recorded here, I will then record the results in an online spreadsheet and prepare graphs at the end of the challenge. Once you have chosen a variant of each exercise please stick to the same variant throughout the challenge to make the tracking easier.

I have posted the workout a week early because I know a couple of members want to start now and it give everyone a chance to workout what variant of each exercise they want to choose. Don't report here until the 1st of Feb
 
Workout 1

Total Pushups reps 30 (incline clap pushups)
Total Bench Dip reps 30 (legs above chest height)
Total wallsit time 3 minutes
Total Bird Dog Reps 20
Total Dirty Dog Reps 20
Total Hip Adduction Reps 20
Total Plank Time 2 minutes
Total single leg stand time 4 minutes
 
workout 1

Workout 1

Total Pushups reps ___20__
Total Bench Dip reps____13_
Total wallsit time_______2min54seconds
Total Bird Dog Reps _______35
Total Dirty Dog Reps ______67
Total Hip Adduction Reps ____60__
Total single leg stand time _____3 min__

Sorry for the sloppy report. Hope this will suffice.
 
Workout 2

Total Pushups reps 30 (incline clap pushups)
Total Bench Dip reps 30 (legs above chest height)
Total wallsit time 3 minutes
Total Bird Dog Reps 20
Total Dirty Dog Reps 20
Total Hip Adduction Reps 20
Total Plank Time 2 minutes
Total single leg stand time 4 minutes

No change to time or reps but feeling completely @%#! after this combined with yesterdays gym workout.
 
Workout 1

Total Pushups reps 23 (regular pushups)
Total Bench Dip reps 45 (legs straight on floor)
Total wallsit time 3 minutes 15 seconds
Total Bird Dog Reps 20
Total Dirty Dog Reps 20
Total Hip Adduction Reps 20
Total Plank Time 50 seconds
Total single leg stand time 5 minutes each side
 
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workout 2

Pushups 23
Dips 14
Wallsit 2 min 40 seconds
Bird Dog 35
Dirty Dog 30
Plank 77 seconds
Hip Adduction 60
Balance 3 minutes each side

Bit of a low back issue during plank.
 
Workout 2

Total Pushups reps 16 (regular pushups)
Total Bench Dip reps 60 (legs straight on floor)
Total wallsit time 2 minutes 55 seconds
Total Bird Dog Reps 16 per side (32 total)
Total Dirty Dog Reps 20 per side (40 total)
Total Hip Adduction Reps 60 per side (120 total)
Total Plank Time 1 minute 45 seconds
Total single leg stand time 6 minutes each side
 
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workout 3

Pushups 28
Dips 17
Wallsit 160 seconds
Birddog 40
Dirty Dog 46
Plank 112
Hip Adduction 140
Balance 3 min

Much more time in plank. Had my son here to time me properly. the other times I was just counting on my own. Low back strain by the end of plank and i had to stop. My arms are tired!!!
 
Workout 3

Total Pushups reps 23 (regular pushups)
Total Bench Dip reps 65 (legs straight on floor)
Total wallsit time 3 minutes 30 seconds
Total Bird Dog Reps 20 per side (40 total)
Total Dirty Dog Reps 50 per side (100 total)
Total Hip Adduction Reps 60 per side (120 total)
Total Plank Time 2 minutes
Total single leg stand time 7 minutes each side
 
Workout 3

Total Pushups reps 40 (incline clap pushups)
Total Bench Dip reps 45 (legs above chest height)
Total wallsit time 5 minutes
Total Bird Dog Reps 40
Total Dirty Dog Reps 40
Total Hip Adduction Reps 40
Total Plank Time 2:30 minutes
Total single leg stand time 6 minutes
 
workout 3

Pushups 28
Dips 14
Wallsit 180
Birddog 35
Dirty Dog 39
Plank 90 seconds
Hip Add. 90
Balance 3 minutes blinking for a second now and then

Can't do a real low proper plank position as too much strain so my body is a little higher than it should be. Am training to engage core
 
Workout 4

Total Pushups reps 30 (regular pushups)
Total Bench Dip reps 75 (legs straight on floor)
Total wallsit time 3 minutes 30 seconds
Total Bird Dog Reps 20 per side (40 total)
Total Dirty Dog Reps 55 per side (110 total)
Total Hip Adduction Reps 60 per side (120 total)
Total Plank Time 2 minutes
Total single leg stand time 7 minutes each side
 
Workout 4

Total Pushups reps 20 (incline clap pushups)
Total Bench Dip reps 20 (legs above chest height)
Total wallsit time 4 minutes
Total Hip Adduction Reps 40
Total Plank Time 2:34 minutes
Total single leg stand time 4 minutes
 
workout 4

Pushups 20
Dips 15
Wallsit 3 minutes total
Bird dog 36
Dirty Dog 45
Plank 95 seconds
Hip Adduction 90 total
Balance 3 minutes per side
 
Workout 5

Total Pushups reps 40 (incline clap pushups)
Total Bench Dip reps 45 (legs above chest height)
Total wallsit time 5:32 minutes
Total Bird Dog Reps 40
Total Dirty Dog Reps 40
Total Hip Adduction Reps 40
Total Plank Time 2:40 minutes
Total single leg stand time 6 minutes
 
Workout 5

Total Pushups reps 40 (regular pushups)
Total Bench Dip reps 75 (legs straight on floor)
Total wallsit time 4 minutes
Total Bird Dog Reps 26 per side (52 total)
Total Dirty Dog Reps 60 per side (120 total)
Total Hip Adduction Reps 60 per side (120 total)
Total Plank Time 2 minutes 20 seconds
Total single leg stand time 7 minutes 30 seconds each side (this time I stood on a foam pad, which made it a lot harder to keep my balance than just standing barefoot on the floor)
 
workout 5

Pushups 19
Dips 20
Wallsit 170 seconds
Bird Dog 30
Dirty Dog 45
Plank 0 (can't control my sagging back)
Hip Add. 150
Balance 3 minutes each side
 
Workout 6

Total Pushups reps 45 (regular pushups)
Total Bench Dip reps 75 (legs straight on floor)
Total wallsit time 4 minutes
Total Bird Dog Reps 30 per side (60 total)
Total Dirty Dog Reps 60 per side (120 total)
Total Hip Adduction Reps 65 per side (130 total)
Total Plank Time 2 minutes 20 seconds
Total single leg stand time 8 minutes each side
 
workout 5

whoops, already posted workout 5. Note - no plank, gave it a rest yesterday.
 
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