AWESOME WORKOUT!!!

Awesome Workout (Version 1)

What is an Awesome Workout?

An awesome workout is a workout a person can do virtually anywhere that warrants significant physical benefits and can often times be exceptionally challenging.

Why version 1?

Version 1 because fitness is always changing with new exercises, scientific studies, and discoveries in the world of fitness happening everyday it would be stupid to just plan to stick with one workout and expect it to ALWAYS be Awesome.

The Workout:

So here's where we start talking about the workout. It's a full body workout from head to toe and is guaranteed to have you breathing a lot harder by the time your done. It is focused on hypertrophy which the much admired guys at passion4profession seem to have mastered. Hypertrophy is simply endurance and strength combined for maximum muscle expansion. So what this means is that you could be super strong or have a lot of endurance and you still wouldn't be ready for this workout, unless of course your super strength and endurance came from this workout. The workouts are basically sectioned off according to major body parts which are BACK, CHEST, ABS, and BUTTOCKS. 

There will be 3 levels to each workout so even if you are just starting out you can progress to the advanced stuff.

BACK:

Your back muscles are for pulling. When working the back muscles you are also working the forearm and the biceps. You can never see a guy with a huge back and small arms...it's just not possible. Let's talk about the exercise that will be focused on in the back section. It's called the Body Weight Row(or back row for short) it's basically push ups for your back.

Remember to stretch your back before and after you start the workout(back, forearm, and biceps)

Level 1:

Body weight row w/knees bent: 3 sets of 12 reps

Body weight row w/knees bent decline: 3 sets of 12 reps

Body weight row w/knees bent arms close together underhand: 3 sets of 12 reps

Level 2:

Body weight row: 3 sets of 16 reps

Body weight row decline: 3 sets of 16 reps

Body weight row arms close together underhand: 3 sets of 16 reps

Level 3:

Body weight row w/ knee bent: 1 set of 15 reps
15 second rest
Body weight row w/ knee bent arms close together underhandgrip: 1 set of 15 reps

15 second rest

Body weight row: 1 set of 20 reps

20 second rest

Body weight row w/ knee bent w/ diamond grip: 1 set of 15 reps

15 second rest

Body weight row: 1 set of 20 reps

No rest

Body weight row w/ knee bent decline: 1 set of 20 reps

45 second rest

Pull ups: 2 sets of 10 reps(25 second rest in between set)

Chest

We sort of explained this part in our very first article.(Chest Workout)

Buttocks

Your buttocks are for pushing you off the ground and thrusting you and whatever your lifting forward. Lunges and Squats tend to be great exercises for buttocks but variety is also key in any workout so for the sake of variety we sort of mix things up.

Always remember to stretch before and after working out(buttocks, calves, hamstrings, and quadriceps)

Level 1:

Passsion4Profession has a video perfect for beginners. Hopefully they expand on this soon.

Level 2:

Building off of Passion4Professions all you do here is replace the bridges with squats and the hip extensions with concentrated hip extensions.

Level 3:

Once again we have the original Passion4Profession video with a small adjustment which is instead of doing forward lunges you do backward lunges.

You can always add weights if things get a bit to easy for you and your at Level 3.

Abs

Last but most certainly not least is the abdominal muscles. For the past ten years this muscle has been glorified as the most attractive muscle on the human body and quite possibly the most important. Used for stabilization people doing this workout will learn with progression the abdominal muscle will not be the only muscle worked but quite often the quadriceps and sometimes the arms(triceps). 

We will just direct you to Passion4Professions excellent abdominal workout videos because they are frankly the best of the best.

Always remember to stretch before and after working out(abs and lower back).

Level 1:

Level 2:

Level 3:

Rest and Scheduling:

So this schedule is similar to the Chest Workout article. It emphasizes working out every other day(Monday, Wednesday, and Friday) and to progress through levels after 4 weeks of the workout is complete.

I hope you like the workout and it benefits you in the way you desire.