Bodyweight Fitness Guide
Nick Urankar - Zeus Method
Bodybuilding, Endurance, Functional FitnessEach sections allow you to choose the areas you want to target:
Upper Body, Lower Body, Full Body ,Core
Each Section allows you to choose workouts to help you work those areas. Now, we didn’t do this to let you slack on any one part of your body! So mix it up!
We was to help and encourage you where you are, especially when life gets hectic and you are stuck at home, a hotel, or where you don’t have access to what you need. This should give you effective workouts to push yourself. Use this anywhere in the world to get effective exercise without having to worry about equipment.
We did this because we understand some days are easier than others, and with a full life you may be limited in time or ability to do certain things day to day. While also knowing some days bring more flexibility and freedom so you have the ability to choose two workouts in a day, or a longer workout when you're feeling extra good and have the time!
Have Fun and I can’t wait to hear about your personal journey through this book!
Circuit
A
5 Rounds: For Time⏱ 50 ft Handstand Walk* 75 Jumping Jacks** *10 HSPU or 20 Push Ups **Jump Rope / Double-Unders
Circuit
A
⏱For Time⏱ 20-18-16-14-12-10-8-6-4-2 Burpees Over an Object :30 Plank on Elbows
Circuit
A
⏱For Time⏱ 3 Rounds: 15 Pull Ups 15 Toes-to-Bar* 15 Dips 15 Push Ups *Hanging Knee Raises
Circuit
A
14 Min As Many Rounds As Possible: Ladder Up: 2-4-6-8-10-12... Dips Push Ups Lateral Jump Over an Object -2 Wall Climbs In-Between Each Set-
Strength/Power
A
Cindy
As many rounds as possible in 20 min 5 Pull-ups 10 Push-ups 15 Squats
Circuit
A
10 Sets: For Quality Reps🎯 5 Dips 5 Push-Ups 5 Jump Squats 10 Plank Raise & Lower
Nick Urankar
5 x CrossFit Games athlete, Coach for over 20 years 1,000's of athletes coached, and multiple businesses owned
Mix up your training and choose to follow as is in order, or pick workouts that fit your day!
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