BODYWEIGHT BOOK:
A 12 WEEK
CALISTHENICS GUIDE
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Copyright © 2018 by Brandon White and Hudson White. All rights reserved.
This book or any portion thereof may not be reproduced or used in any manner whatsoever
without the express written permission of the publisher except for the use of brief quotations
in a book review.
Printed in the United States of America.
First Printing, 2018
ISBN 978-0-692-11822-1
B.U.F.F. Dudes, LLC
P.O. Box 758
Madras, OR 97741
www.buffdudes.us
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WARNING
Exercise is inherently strenuous and
potentially dangerous. Consult your
physician before starting any exercise
program.
BUFF DUDES are not responsible for
injuries or health problems incurred as a
result of exercise or related advice.
Stay safe. Stay BUFF.
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TABLE OF CONTENTS
Welcome ....................................................................5
Nutrition ....................................................................6
Tools to Consider .....................................................7
Mobility Routines .....................................................8
Bodyweight Workout Plan ....................................11
Stretching Routine ..................................................21
Cardio ......................................................................26
Exercise Tutorials ...................................................28
Mobility Exercise Tutorials ...................................62
Stretching Exercise Tutorials ................................66
F.A.Q. .......................................................................69
Workout Lingo ........................................................72
Abbreviations ..........................................................74
Workout Logbook ..................................................76
Social Media ............................................................83
Special Thanks ........................................................83
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WELCOME
Welcome to the B.U.F.F. (Better Understanding of Food & Fitness) Dudes 12 week bodyweight
program. Ever wanted to get a good workout in but didn’t have a gym? Or maybe you do have
a nearby gym but just can’t bring yourself to deal with the crowds? Hey, we think everyone’s
been there from time to time, and that’s a big reason why we wrote this guide!
In addition to a beginner phase this workout program will consist of four phases, each
phase lasting three weeks for a total of 12 weeks. Throughout the four phases you’ll be
working on foundational movements, performance and the fine-tuning of your physique.
In short, you’ll become a B.U.F.F. bodyweight badass.
Remember, if you’d like to check out previous programs you can find them on our website
at http://www.buffdudes.us. We also have a ton of tutorial videos to help supplement your
knowledge on each exercise at http://www.youtube.com/buffdudesworkouts
Good luck on your calisthenic journey!
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NUTRITION
Working out, while fun, isn’t the only thing needed to create a buff physique.
You can’t forget the other major component: nutrition!
Before starting on this program we recommend you finding out your caloric needs using a
TDEE (Total Daily Energy Expenditure) calculator which you can find here:
https://goo.gl/iegqoF.
After you figure out your total daily caloric needs, you’ll then want to find out your macro
percentage split. What are macros? Macros is short for macronutrients. Food is made up
of macros, which provide the calories our body uses for energy, growth, and other bodily
functions. There are three macronutrients: protein, fat and carbohydrates and we need all
three of these to survive.
While each of these macronutrients provides calories, the amount of calories that each one
provides varies.
• Carbohydrate provides 4 calories per gram.
• Protein provides 4 calories per gram.
• Fat provides 9 calories per gram.
So if you were to buy something in a store and on the nutritional label it said “contains 20
grams of protein, 0 grams fat, 0 grams carbs” it would contain 80 calories.
Personally we use a 40/40/20 macro split. That means your total daily calories (based upon
your TDEE) would be split into 40% carbohydrate, 40% proteins and 20% fats.
Once you find out your calorie and macro split the next thing you’ll want to do is assess
your goals. Want to gain weight? We recommend adding 500+ calories on top of your
TDEE. Want to lose weight? We recommend subtracting 500- calories from your TDEE.
Remember, consistency is key. Give yourself at least a month or two in order to see results
before giving up or modifying your calories and macros. As they say, it’s not a sprint it’s a
marathon!
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TOOLS TO CONSIDER
These tools aren’t required but we recommend you have them to make the most out of our
bodyweight plan:
WORKOUT TOOLS
Stability Ball
used in performing exercises such as stability ball hamstring curls
Mobility Bands used in performing mobility exercises.
Pull-Up Bar
used in performing pull-ups and chin-ups.
Dip/Row Bar
used in performing dips and rows.
Foam Roller
used in mobility exercises and stretching.
KITCHEN TOOLS
Slow Cooker an essential kitchen tool for cooking thousands of different recipes.
Cheap and ridiculously easy to use. A Buff Dude or Grrrl's best kitchen
friend.
Rice Cooker
very similar to the slow cooker but used specifically for cooking rice.
Shaker Bottle used for storing water, protein and more. A cheap, amazing tool.
Especially for those on the go.
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MOBILITY ROUTINES
Think of mobility as a proactive approach to bettering your range of motion and movement,
not only in exercises but also in your day to day movements. It aides in being able to move
more freely without feeling unnecessary stress on your body. We recommend performing
mobility right before any strenuous activity and we’ve included a few mobility routines you
can use before every workout.
QUICK FULL BODY MOBILITY ROUTINE (performed on full body workout days)
FULL SQUAT 3 sets x 15 - 20 second hold
TIP: As you get down into the full squat position, take your
arms and gently push outwards on your inner thigh. Keep your
torso vertical and your heels planted firmly on the ground.
THE FROG 3 sets x 15 - 20 second hold
TIP: Once you get into position, you’ll want
to go from hips slightly forward to sitting back in between the legs. This will ensure
getting the full benefit. Hold on the position you feel the tightest in.
THE SCORPION 3 sets x 10 reps (each side)
TIP: Keep your sternum against the ground as you
twist your lower trunk. Perform this movement slow and
controlled.
ARM CIRCLES 3 sets x 15 - 20 seconds
TIP: Start with making small circles with your straight
arms and progressively increase the size of the circles.
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UPPER BODY MOBILITY (performed before upper body workouts)
ARM CIRCLES 2 sets x 15 - 20 seconds
LOWER TRUNK ROTATIONS 2 sets x 15 reps
TIP: Slowly increase the range of motion in the rotation as you
become more comfortable with the exercise. For a more advanced
version, pick your feet off the floor.
CAT & CAMEL 2 sets x 15 reps
TIP: Get in a fluid rhythm with your breathing
and the movement.
LOWER BODY MOBILITY (performed before lower body workouts)
FULL SQUAT 2 sets x 15 - 20 second hold
Leg Swings 2 sets x 15 reps (each side)
TIP: Swing the legs in a quick manner and make sure your toes are
pointing forward on the anchored leg.
THE FROG 2 sets x 15 - 20 second hold
THE SCORPION 2 sets x 15 reps (each side)
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BUFF DUDES BODYWEIGHT
CALISTHENICS PLAN
Are you ready? Good, because it’s time to begin your B.U.F.F. bodyweight journey! We’ve
given you a few options when starting this plan. If you’ve performed bodyweight (or just
worked out at the gym in general) in the past then please feel free to jump right into PHASE
ONE, but if you’re completely new we highly recommend starting with the BEGINNER
PHASE. Remember - have fun, stay consistent, focus on proper form and good luck!
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BEG INNER PH A S E :
FULL BODY (2-4 WEEKS)
Notes: Most of you who have been working out for a decent period of time will want
to skip straight to PHASE ONE of our bodyweight plan but we wanted to include a
full body introduction into calisthenics for the dudes and grrrls out there who might
be new to all this. In addition, it’s always good to start any program fresh and slowly
ramp up the difficulty.
Plan on taking every day immediately following a workout day off. So once you’ve finished
DAY 1, take the following day to rest and proceed with DAY 2. From there, rest for another
and then hit DAY 3. Remember, you don’t get stronger after the workout, you get stronger
after the recovery!
We’ve given you some leeway in regards to the time you’ll spend on this phase due to the fact
that if you’re completely new to working out you’ll want to spend plenty of time learning
proper form on these exercises. And if you begin to feel confident then please feel free to
switch out Inverted Rows with Pull-Ups.
Pre-Workout Warm-Up/Mobility for 10 - 15 minutes.
Rest Times Between Sets: 60 - 90 seconds.
DAY 1 SQUATS 3 SETS X 15 REPS
PUSH-UPS 3 SETS X 15 REPS
INVERTED ROWS PLANKS DAY 2 3 SETS X 15 REPS
3 SETS X 30 - 60 SECONDS
SQUATS 3 SETS X 15 REPS
PUSH-UPS 3 SETS X 15 REPS
INVERTED ROWS PLANKS DAY 3 3 SETS X 15 REPS
3 SETS X 30 - 60 SECONDS
SQUATS 3 SETS X 15 REPS
PUSH-UPS 3 SETS X 15 REPS
INVERTED ROWS PLANKS 3 SETS X 15 REPS
3 SETS X 30 - 60 SECONDS
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PHA SE ON E :
FULL BODY (3 WEEKS)
Notes: Some big compound bodyweight exercises will be introduced in PHASE ONE,
namely Chest Dips and Pull-Ups. If you don’t feel ready please continue with the
BEGINNER PHASE for additional weeks until confident. On the other end of the
spectrum, if you’re feeling like you need a challenge and you want to make this phase
a little more advanced, feel free to circuit train through each day. Example: perform
Squats, Inverted Rows, Push-Ups and Pike Push-Ups all in a row without any rest
between exercises. Only after you’ve completed all exercises take a break long enough to
catch your breath before round 2 (set 2).
Take a rest day(s) between each training day. One day on, one day off. Can’t forget that rest
and recovery!
Pre-Workout Warm-Up/Mobility for 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds
DAY 1 SQUATS 3 SETS X 15 REPS
PUSH-UPS 3 SETS X 15 REPS
ABS: ACCORDION CRUNCHES 3 SETS X 15 REPS
INVERTED ROWS 3 SETS X 15 REPS
PIKE PUSH-UPS 3 SETS X 15 REPS
DAY 2 BURPEES 3 SETS X 15 REPS
CHEST DIPS 3 SETS X 15 REPS
SUPERMAN’S 3 SETS X 15 REPS
HANDSTAND HOLDS (IF TOO HARD, SUBSTITUTE WITH PIKE PUSH-UPS)
3 SETS X 10 - 15 SECONDS
ABS: PLANKS DAY 3 LATERAL SQUATS PULL-UPS (FEEL FREE TO USE A BAND FOR ASSISTANCE)
ASSISTED ONE ARM PUSH-UPS PUSH-BACK PUSH-UP ABS: CRUNCHES 3 SETS X 30 - 60 SECONDS
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 15 REPS (EACH SIDE)
3 SETS X 15 REPS
3 SETS X 15 REPS
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PHA SE TW O:
LOWER/UPPER SPLIT (3 WEEKS)
Notes: You’ve made it past the beginner phase and phase one and now it’s time to start
splitting up the body into two categories - lower body and upper body in a four day a
week split. This split will not only help involve more muscle groups but will also require
more energy.
If you want to make this phase a little more advanced feel free to circuit train through
each day.
Pre-Workout Warm-Up/Mobility for 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds
DAY 1 - LOWER
REVERSE/FRONT STATIONARY LUNGES 3 SETS X 10 REPS (EACH SIDE)
SINGLE LEG GLUTE BRIDGE 3 SETS X 10 REPS (EACH SIDE)
MOUNTAIN CLIMBERS 3 SETS X 30 REPS
MANUAL HAMSTRING CURLS 3 SETS X 10 REPS
ABS: BICYCLES 3 SETS X 20 REPS
CALF REACHES DAY 2 - UPPER
3 SETS X 30 REPS
CHIN-UPS 3 SETS X 15 REPS
ELEVATED PUSH-BACK PUSH-UPS 3 SETS X 15 REPS
DIAMOND PUSH-UPS 3 SETS X 15 REPS
REVERSE SNOW ANGEL 3 SETS X 15 REPS
ABS: RUSSIAN TWIST 3 SETS X 30 REPS (15 EACH SIDE)
Continues on
next page
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PHA SE TW O:
LOWER/UPPER SPLIT (3 WEEKS)
DAY 3 - LOWER
BURPEES CURTSY/LATERAL SQUATS
3 SETS X 15 REPS
3 SETS X 10 REPS (EACH SIDE)
SINGLE LEG RDL W/ KNEE RAISE 3 SETS X 15 REPS (EACH SIDE)
SINGLE LEG CALF REACHES 3 SETS X 15 REPS (EACH SIDE)
PISTOL SQUAT (IF TOO HARD, SUBSTITUTE WITH FRONT STATIONARY LUNGES)
3 SETS X 10 REPS (EACH SIDE)
ABS: TWISTING PLANKS DAY 4 - UPPER
SIDE TO SIDE PULL-UPS WINDSHIELD WIPER PUSH-UPS 3 SETS X 30 REPS (15 EACH SIDE)
3 SETS X 10 REPS (5 EACH SIDE)
3 SETS X 10 REPS (5 REPS EACH SIDE)
PIKE PUSH-UPS 3 SETS X 15 REPS
SUPERMAN’S 3 SETS X 15 REPS
PRAYING MANTIS PUSH-UPS 3 SETS X 10 REPS
ABS: OTIS-UPS 3 SETS X 20 REPS
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PHA SE THR E E :
SINGLE MUSCLE GROUP SPLIT
(3 WEEKS)
Notes: Time to split the week into 5 separate workouts, with each workout focusing on
singular muscle groups (with the exception being triceps and biceps) to help involve
as much muscle fiber and energy consumption as possible. In this phase we’ll be
introducing a few new exercises and supersetting to help keep your heartrate up, in turn
strengthening cardiovascular strength as well as flushing the muscles with blood for an
awesome pump. Oh yeah, we’re also increasing the set range to 4 for higher volume,
higher intensity. Let’s do this!
Pre-Workout Warm-up/mobility for 10 - 15 minutes
Rest times between sets: 30 - 60 seconds (no rest between exercises on supersets)
DAY 1 - LEGS
SUPERSET
SUPERSET
SUPERSET
SQUAT JUMPS
BULGARIAN SPLIT SQUATS STABILITY BALL HAMSTRING CURLS SPRINTS LATERAL SQUATS
JUMPING SPLIT SQUATS CALF REACHES ABS: SIDE PLANK DIPS 4 SETS X 15 REPS (EACH LEG ON BSS)
4 SETS X 15 REPS
4 SETS X 30 SECONDS
4 SETS X 15 REPS
4 SETS X 20 REPS
3 SETS X 15 REPS (EACH SIDE)
DAY 2 - BACK
SUPERSET
INVERTED ROW
SCAPULA PUSH 4 SETS X 15 REPS
REVERSE SNOW ANGEL
SUPERMAN 4 SETS X 15 REPS
DIVEBOMBERS SUPERSET
REVERSE BACK EXTENSIONS (DOLPHIN KICKS) ABS: ACCORDION CRUNCHES 4 SETS X 10 REPS
4 SETS X 15 REPS
3 SETS X 25 REPS
Continues on
next page
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PHA SE THR E E :
SINGLE MUSCLE GROUP SPLIT
(3 WEEKS)
DAY 3 - CHEST
PUSH UP W/ KNEE TUCK ON STABILITY BALL SUPERSET
SUPERSET
ASSISTED ONE ARM PUSH-UPS
WINDSHIELD WIPER PUSH-UPS CHEST DIPS W/ KNEE RAISE
PLYO-PUSH-UPS ABS: LEG RAISES DAY 4 - SHOULDERS
SUPERSET
LYT’S SUPERSET
WALL SLIDES PIKE PUSH-UPS HANDSTAND HOLDS ELEVATED PUSH BACK PUSH-UPS ROTATING PLANKS ABS: CRUNCHES DAY 5 - TRICEPS & BICEPS
TRICEPS
BICEPS
DIAMOND PUSH-UPS ALT. TRICEPS (CROSS BENCH) DIPS 4 SETS X 20 REPS
4 SETS X 10 REPS
4 SETS X 15 REPS
3 SETS X 20 REPS
4 SETS X 15 REPS
4 SETS X 10 - 20 SECONDS
4 SETS X 15 REPS (EACH MOVEMENT)
4 SETS X 15 REPS
4 SETS X 10 REPS (EACH SIDE)
3 SETS X 15 REPS
3 SETS X 25 REPS
4 SETS X 15 REPS
3 SETS X 10 REPS (EACH SIDE)
PRAYING MANTIS PUSH-UPS 3 SETS X 10 REPS
CLOSE GRIP CHIN-UPS 4 SETS X 15 REPS
INVERTED 21’S 3 SETS X 21 REPS*
ELEVATED BODY TRICEPS EXT. 3 SETS X 10 REPS
UNDERHAND SINGLE ARM INVERTED ROWS (NEGATIVES) 3 SETS X 10 REPS
CHIN-UP HOLDS ABS: SCISSOR KICKS 3 SETS X FAILURE
3 SETS X 20 REPS
*perform 7 reps half way up, 7 reps half way down and 7 full reps, for a total of 21 reps.
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PHA SE FOUR :
FULL BODY BLITZ: HIGH INTENSITY
(3 WEEKS)
Notes: In this final phase we’re bringing everything together for an intense, full body
blitz to help you reach the peak of Mount Buff and scream in bodyweight truimph.
This phase will be done in a circuit type training, going from one exercise to the next
in rounds. It’ll test your endurance, strength, cardiovascular system, and hell, maybe
even your mental health. Get ready for some energy consuming, muscle pumping, lung
burning workouts.
Pre-Workout Warm-up/mobility for 10 - 15 minutes
Rest times: 60 - 90 seconds between rounds
DAY 1 - FULL BODY (4 ROUNDS)
BURPEES BEAR CRAWL PUSH UP TO PULL-UP HANDSTAND HOLD W/ SHOULDER TAPS MOUNTAIN CLIMBERS DAY 2 - FULL BODY (4 ROUNDS) X 10
X 10 YARDS
X 10
X 10 (EACH SIDE)
X 30 SECONDS
BOX JUMPS X 10
PLYO PUSH-UP X 10
PLYO INVERTED ROW (WIDE TO CLOSE) X 10
INCH WORM X 10
WALL SIT DAY 3 - FULL BODY (4 ROUNDS)
SPLIT SQUAT JUMPS SUPERMAN TO REVERSE SNOW ANGEL DOLPHIN PUSH-UP PIKE TO PIKE PUSH-UP BICYCLES X 30 SECONDS
X 10 (EACH SIDE)
X 10
X 10
X 10
X 30 SECONDS
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PHA SE FO UR :
FULL BODY BLITZ: HIGH INTENSITY
(3 WEEKS)
DAY 4 - FULL BODY (4 ROUNDS) FROG JUMPS SPRINT (BACK)
PULL-UP HOLD DIVE BOMBERS LEG LIFT TOE TOUCH X 50 YARDS
X 50 YARDS
X 30 SEC
X 10
X 10
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YOU DID IT! NOW WHAT?
You’re here. Do you know what that means? It means you made it, you finished the B.U.F.F.
Dudes Bodyweight Plan! Give yourself a big pat on the back (or high five if you finished
it with a training partner) and take a quick breather, you’ve earned it. But does this mean
you’re finished? Hell no! We recommend jumping right back into PHASE 2 and running all
the way through PHASE 4 again. And when you’re done with that? That’s when you begin
to get creative! Start redesigning our plan based upon your specific needs or goals and bring
the buffness to a whole new level. You’ve finished our plan, now it’s time to start your own!
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STRETCHING ROUTINE
Stretching is an excellent way to help with range of motion, muscular pains or cramping,
muscle elasticity and of course flexibility. We’ll be leaving the stretching for post-workout.
After an intense workout you’ll be left with tight and sensitive muscles, tendons and
ligaments, so giving them a light stretch will relieve some pain and tightness. It will also be
a preventive measure for the DOMS (delayed onset muscle soreness) that can occur days
after your workout. You’ll notice that there is an option to hold the stretches for 10 - 20
seconds. We would recommend to hold for a longer period of time on muscle groups that
need extra attention.
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LOWER BODY STRETCH ROUTINE
SIT AND REACH 2 sets x 10 - 20 second holds
NOTE: Focusing on the hamstrings. If you want to strictly
focus on hamstrings, keep your lower back straight, but if
you want to mix in a lower back stretch then round your
back and bring your chest down to your legs.
GLUTE STRETCH 2 sets x 10 - 20 second holds (each side)
NOTE: Focusing on the gluteus maximus and hip flexors. It might take a little time to
get into the position but as your muscles start to relax you’ll feel the benefits
almost immediately.
LUNGE STRETCH 2 sets x 10 - 20 second holds (each side)
NOTE: Focusing on hip flexors. This stretch can also be
used as a mobility drill because of the benefits of a
hip opener by externally rotating the leg while in
position. It can also be used as an excellent way
to relieve pain in the lower back by stretching
the psoas.
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GROIN STRETCH 2 sets x 10 - 20 second holds
NOTE: Focusing on leg adductors. Keep an upright torso
and gently try to get your outer thigh to touch the floor.
LOWER BACK/GLUTE STRETCH 2 sets x 10 - 20 second holds
NOTE: Focusing on the erector spinae and gluteus maximus. You can have your
crossed over leg straight or bent, depending on what position you feel the tightest. Try to
keep your upper back anchored to the floor as you rotate your trunk.
QUAD STRETCH 2 sets x 10 - 20 second holds (each side)
NOTE: Focusing on the quadriceps. Slowly lean back and
twist your hips toward your stretching leg to feel a more
aggressive stretch.
CALF STRETCH 2 sets x 10 - 20 second holds (each side)
NOTE: Focusing on the gastrocnemius. Keep your back leg
straight and heel anchored to the floor as you lean forward.
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UPPER BODY STRETCH ROUTINE
These stretches will be performed after any upper body workout.
LAT STRETCH 2 sets x 10 - 20 second holds (each side)
NOTE: Focusing on the latissimus dorsi.
TRICEPS STRETCH 2 sets x 10 - 20 second holds (each side)
NOTE: Focusing on the triceps brachii. If you want to target a little
bit more in the lats with your triceps, gently lean away from your
stretching arm.
SHOULDER STRETCH 2 sets x 10 - 20 second holds (each side)
NOTE: Focusing on your posterior and lateral heads of the deltoid.
Gently pull the upper arm close to your torso with your other arm
to feel the maximum stretch.
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CHEST STRETCH 2 sets x 10 - 20 second hold
NOTE: Focusing on pectoralis major. Take a deep breathe, as your
chest expands tilt your torso upwards. Try rotating your thumbs up
to thumbs down to feel it in slightly diferent areas.
TRAP/NECK STRETCH 2 sets x 10 - 20 second holds (each side)
NOTE: Focusing on your levator scapula. As you have one arm
behind your back and the other gently pulling on your head, make
sure you keep your torso vertical. Do not lean.
BICEPS/FOREARM STRETCH 2 sets x 10 - 20 second hold
NOTE: Focusing on biceps brachii and forearm flexors. Gently
push the hips back to feel a more aggressive stretch.
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CARDIO
Is cardio required for this plan? That depends on your specific goals. Having
said that, we’d recommend at least 30 minutes of activity every day either from
bodyweight exercises or performing activities such as walking, swimming or
hiking.
Typically we stick to either steady state or H.I.I.T. cardio, both of which we’ll cover below.
As far as when we perform our cardio it’s usually either fasted first thing in the morning
(steady state only), immediately following workouts or on ‘off-days’ when we’re not working
out. On these off-days we’ll usually perform H.I.I.T.
STEADY STATE
Steady State is any form of cardio where you maintain a steady intensity for a set period of
time.
Recommended Steady State Routine
One of our favorite methods is jumping on a treadmill for 30-45 minutes at a 7.5%-10%
incline while walking briskly at 3.5 to 4 mph. We’ll either do this fasted first thing in the
morning or immediately following our workouts.
If you’d rather perform steady state outdoors then we recommend walking briskly for the
same amount of time. A good rule of thumb is to try and walk just fast enough where you
can carry on a conversation without running out of breath.
Pros of Steady State
• Great for beginners
• Can be performed in a fasted state
• Low impact
Cons of Steady State
• It can become boring (this is where a good music playlist comes in handy!)
• Not as good for those with a busy schedule
H.I.I.T.
H.I.I.T. - or High Intensity Interval Training - is any form of cardio activity that alternates
periods of higher intensity with periods of lower intensity.
Recommended H.I.I.T. Routine
We typically perform H.I.I.T. on an ‘off-day’ (one where we won’t be performing any
bodyweight exercises) and after we’ve eaten. As the name implies, H.I.I.T. is high-intensity
and we wouldn’t recommend performing it while fasted as it would be counter-productive.
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Try and find a park, a track or somewhere with plenty of space and warm up by briskly
walking for a minute or two in addition to some lower body mobility. Next, start performing
H.I.I.T. with an all out sprint for 20 seconds. Follow this up with 40 second active rest
(walking at a slow pace) and then repeat the process over and over again. For those new
to H.I.I.T. we recommend repeating this process up to 10 times total to get a feel for it and
for those who are more comfortable with the routine we recommend 15-20 times of all out
sprinting followed by the active rest.
Don’t have a park or open area? You can also perform it in the gym on a rowing machine or
by utilizing bodyweight exercises such as mountain climbers.
Pros
• Time efficient
• Improves cardiovascular conditioning
Cons
• Not recommended for beginners
• Higher risk of injuries if not performed correctly
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BODYW EIG H T
EXERCISE TUTORIALS
Need help performing any of the exercises in our bodyweight plan? We’re here to help!
In this section you’ll find a breakdown of each exercise included in our 12 week program
and how to properly perform them. Would you like a video tutorial as well? Then feel free
to check out our “bodyweight exercise tutorials” playlist on our YouTube channel here:
http://www.youtube.com/buffdudesworkouts. Good luck!
SQUATS
STEP BY STEP:
• Bring your feet slightly wider than hip width.
• While keeping the back straight, flex in the hips and squat down.
• Bring your hips slightly past parallel in relation to your knees.
(Imagine you’re sitting in a small chair)
• Push through the midfoot and extend the
hips to the top position.
Tips: Knees should be in line with your toes. Bring your arms
out in front of you to help maintain balance.
INVERTED ROWS
Note: It’s a great introduction exercise if you want to build up
that strength for pull ups. The only thing you need is to find a piece of horizontal
pipe/bar/handles at about your hips height so you can hang on them.
STEP BY STEP:
• Take a grip wider than shoulder width and hang
yourself underneath the bar. Your body should be
straight, with your feet on the ground. Your arms
fully extended.
• Pull yourself up by bending your elbows. Your chest
should almost touch the bar.
• Hold about 1-2 sec on the top position while having
your scapula retracted and try to flex your back
muscles.
• Go back to the starting position.
Tips: If you want to make this exercise more difficult
you can elevate your feet on the bench. It will add more
weight for you to pull.
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PUSH-UPS
STEP BY STEP:
•G
et into a push-up position with
hands slightly wider than shoulder
width.
•R
etract scapula as you lower yourself
downward.
•K
eep your elbows at a 45 degree angle
to your body.
Tips: If you have a hard time performing
push-ups, go ahead and place your knees
on the ground.
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ACCORDION CRUNCHES
STEP BY STEP:
• Sit on the floor or a bench and lift your legs and torso, so you’re balancing on your hips.
• Crunch your abdominal muscles and bring your knees and chest together.
• Straighten your body out to the beginning position.
Tips: Use your hands and place them on the ground or bench to help balance yourself if needed.
BURPEES
STEP BY STEP:
• Start in the standing position with feet hip width apart.
• Squat down and place hands shoulder width apart in front of your feet
• Kick both legs back ending in the pushup position.
• Move your legs and tuck your knees in returning to the squat position with hands on the
ground.
• Jump up into the air, fully extending your body with arms straight upwards.
Tips: Take it slow until you get the movements down.
5
1
3
2
4
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SUPERMAN’S
STEP BY STEP:
•L
ie down on your stomach with your hands
fully extended in front of you.
•R
aise your hands and feet vertically up
by arching your lower back. Keep them
straight the entire time.
•G
o back to the starting position but don’t
stay unflexed, immediately do the next
repetition.
CHEST DIPS
STEP BY STEP:
•G
et onto a dip bar with the width just slightly wider than shoulders.
•C
runch in the abdominals so your chest faces downwards.
•R
etract the scapula and - flexing at the elbows - bring your body down until you feel the
stretch in your pectoral muscles.
•P
ushing with the chest, extend yourself to the top position.
Tips: Keep tension on the chest by not fully extending the arms at the top position.
HANDSTAND HOLDS
Note: Great isometric exercise to build up that body strength!
STEP BY STEP:
•C
arefully take the handstand position, helping yourself with the wall.
•H
old for up to 20-30 sec
Tips: Be smart and know your limits, especially with this exercise! You
don’t want to injure yourself...or someone else around you! As a beginner
you can stay in the Pike Push Up position and hold 30 seconds there.
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PL ANKS
STEP BY STEP:
• Get into the pushup position, feet together and hands shoulder width apart.
• Bring your forearms to the ground, making sure your elbows are inline with your
shoulders.
• Make sure your hips don’t sag to the ground or push upwards to the sky. Keep a rigid
and straight position.
Tips: Focus on controlling your breathing.
LATERAL SQUATS
Note: Another variation of squats, which thanks to unilateral movement puts more weight
on one side and then the other.
STEP BY STEP:
• Get into a much wider than the shoulder width stance.
• Go down, leaning towards one leg while keeping your torso upright.
• Go as deep as you can (about 90 degree angle will be great)
• Get back to the center top position.
Tips: -Make sure that your stance is really wide (probably wider than you think it should be!)
to get the proper range of motion. Keep your toes pointed forward, don’t let them flare out.
This may take a little while to get down so be sure and practice.
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PULL UPS
STEP BY STEP:
•G
rab a pullup bar slightly wider
than shoulder width, palms
facing away from you.
•W
hile hanging from the bar,
retract and depress your scapula
and flex at the elbows, pulling
yourself upwards.
•O
nce you’ve reached the top
position with your chin above the
bar, slowly let yourself down to
the starting position.
Tips: Imagine pulling the bar to your upper chest area and your elbows being tucked into
your back pockets.
ASSISTED ONE ARM PUSH-UPS
Note: Unilateral exercise that might help you with any muscles imbalances. Challenging but
worth it!
STEP BY STEP:
•T
ake a push-up position.
•P
ut one hand straight on a stability ball.
•P
erform a push-up on the other hand. Do 10 reps on each side.
Tips: For more help you can use a bench or any stable object instead of stability ball.
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PUSH-BACK PUSH UP
STEP BY STEP:
• Get into the pushup position.
• Lower yourself down into the bottom position.
• Instead of pushing straight upwards like in a standard pushup, push backwards, letting
your knees bend and your hips flex.
• Keeping your arms straight, extend your knees and hips to return to the starting
position.
Tips: Concentrate on pushing with the shoulder and making it a fluid motion.
1
2
3
CRUNCHES
STEP BY STEP:
• Lay on the ground face up with knees bent and feet hip width, flat on the floor.
• Push your lower back into the floor as you flex your thoracic spine and contract your
abdominal muscles.
• Once you reach the top position, slowly roll your back down to the ground into the
starting position.
Tips: Exhale at the top position to help contact your abdominal muscles more.
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REVERSE/FRONT STATIONARY LUNGES
STEP BY STEP:
• S tart in the standing position with feet hip width apart.
•K
ick one leg back behind you inline with the hip and land on the toes, with the forward
foot still flat on the ground.
•F
lex both knees and lower the back leg knee just above the ground.
•N
ow use the front leg as a pivot point to then move the back leg into the front lunge
position.
•G
o back and forth in a fluid motion.
Tips: Don’t let the knee go too far over the toes. Keep a vertical torso.
MOUNTAIN CLIMBERS
STEP BY STEP:
•G
et into the pushup position.
• I n a quick manner elevate one leg flexing at the
knee and crunching it into the chest area and kick
it back to the starting position as you bring the
other leg upwards.
Tips: Imagine you’re running in place, but in a
pushup position. Keep your shoulders above your
hands.
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SINGLE LEG GLUTE BRIDGE
STEP BY STEP:
• Lay down facing up with knees bent and feet flat on the
ground at hip width.
• Raise one leg off the ground.
• Push with the foot that’s placed on the ground and
extend the hips upward until your upper and lower
body are inline.
• Squeeze the glutes and slowly lower yourself down to
the starting position.
Tips: Keep tension in the glutes by not completely resting
your hips on the ground at the starting position.
MANUAL HAMSTRING CURLS
STEP BY STEP:
• Get onto your knees and keep them hip width apart with your feet anchored into/onto
something stable.
• Slowly let your body lean forward until you feel the tension on your hamstrings.
• Try to keep your body from falling forward, but as soon as you lose the strength to hold
yourself up, fall into the pushup position.
• Push yourself upwards with your arms, while also letting your hamstrings assist.
Tips: This should be performed slow and controlled.
CA LF REACHES
STEP BY STEP:
• Stand against a wall facing it with feet hip width apart, push the
balls of your feet into the ground as you elevate your heels.
• Having your arms straight above you reaching for the highest
point on the wall with the assistance of the calves.
• Slowly lower yourself until your heels are flat on the ground.
Tips: Imagine you’re trying to reach something that’s on a high shelf.
Slow and controlled. Don’t bounce up and down.
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BICYCLES
STEP BY STEP:
•L
ay on the ground facing up with your hands
placed behind your head.
•W
ith your legs and shoulders elevated off the
ground, bring one knee up towards your chest
and twist your opposite elbow to meet it.
• I n a reciprocal motion, your legs should look
like they’re peddling a bicycle, while your
upper torso is twisting to have the opposite
elbows meet the knees.
Tips: Don’t let your hands pull on the back of
your head.
CHIN UPS
Note: Great compound exercise which is a bit easier than classic pull-ups and focuses more
on the bicep than back muscles.
STEP BY STEP:
•G
rip the bar with your palms facing towards you, about shoulder width apart.
•R
aise your feet off the floor by bending your knees.
•H
ang with your arms straight.
•P
ull yourself all the way up till your chin passes the bar.
•G
o back to the starting position while controlling your movement.
Tips: While going up imagine you're putting your elbows into your back pockets. Try to not
do half-reps. Go all the way up until your chin passes the bar and all the way down until
your arms are straight. Chin-ups are also great to help you prepare for doing pull ups.
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DIAMOND PUSH-UPS
Note: Think about is as a close grip press like exercise. It’s a compound movement, mostly
focusing on your triceps muscles because of the narrow grip. Called ‘diamond’ because of the
position of your hands creating a ‘diamond’ like shape.
STEP BY STEP:
• Take the classic push-up position.
• Bring your hands together (diamond shape)
• Keep your back straight, your scapula
retracted, turn your elbows inwards
• Slowly go down, all the time controlling your
movement
• Extend to the top position
Tips: Keep your elbows close to your body.
Bring your sternum close to your hands
as you’re going down. Squeeze your triceps
when in top position.
ALT. TRICEP S CROSS BENCH DIPS
Note: The difference between these and standard bench dips is alternating from one side to
another which gives your triceps an even bigger challenge!
STEP BY STEP:
• Take the position with your arms wider than standard dips (slightly outside the shoulders).
• Go down slowly, leaning towards one of your arms.
• Go up to the top position in the center.
• Repeat for the other arm
Tips: Keep your back straight, close to the bench. If you’re a beginner try to bend your knees
more, to help yourself with the weight. You can do all reps on only one side first, then the other.
It can especially help if you have any muscle imbalances. Do more reps on the weaker side.
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ELEVATED PUSH-BACK PUSH UP
STEP BY STEP:
•G
et into the pushup position with your
feet elevated on a bench or surface of
some kind.
•L
ower yourself down into the bottom position.
• I nstead of pushing straight upwards like in a
standard pushup, push backwards, letting
your knees bend and your hips flex.
•K
eeping your arms straight, extend your
knees and hips to return to the starting
position.
Tips: Concentrate on pushing with the shoulder
and making it a fluid motion.
REVERSE SNOW ANGEL
STEP BY STEP:
•L
ie on the ground, facing down, with your feet together.
•G
et your head up, slightly arching your back. Your sternum should be firmly placed on
the ground.
• S traighten your arms in the front of you, keeping it a few inches on above the ground.
•R
otate your arms downwards, all the way down to your hips (like an angel with its
wings!). Keep them straight all the time.
•C
ome back to the starting position, keeping your arms, chest and head up all the time.
Tips: Keep your sternum pressed against the ground. Fluid motion.
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RUSSIAN TWISTS
STEP BY STEP:
• Sit on the floor with feet together and knees bent.
• Slowly recline until you feel your abdominals contract.
• Bring your arms straight in front of you and slowly twist from side to side.
Tips: Don’t just move your arms from side to side, move your whole upper torso.
CURTSY/LATERAL SQUATS
STEP BY STEP:
• Start in the standing position with feet hip width apart.
• Bring one leg back and behind the opposite leg so your back leg crosses behind your
forward leg.
• Flex both knees and squat down. Your back knee should point toward your front legs heel.
• Squat upwards and swing your back leg laterally to your front leg.
•N
ow that you’re in a wide stance with feet pointing forward, laterally squat
on the leg that was previously behind the other while keeping the opposite
leg straight.
Tips: Try to keep a vertical torso.
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SINGLE LEG RDL W/ KNEE RAISE
STEP BY STEP:
• S tart in a standing position with feet hip width apart.
• S upport yourself with one leg as you kick the opposite one back while flexing at the hips
and letting your torso bow forward.
•L
et the supporting leg knee bend slightly but keep it stationary as to create more tension
and stretch in the hamstring.
•Y
our elevated back leg and torso should be parallel with the ground in the end position.
•U
sing your hamstring, extend your hips and pull yourself to the top position.
•A
s you reach the top position, flex the knee of the leg that was elevated behind you and
crunch it upwards to your chest.
Tips: Work within your flexibility. Don’t let your back bend, keep it rigid and straight. Pick a
spot on the floor to help keep your balance.
PISTOL SQUAT
STEP BY STEP:
• S tand with feet hip width apart.
• Kick one leg in front of you so that it looks like a “pistol”.
• S quat down on one leg as the other is stretched out in
front of you.
Tips: Elevate your heel to help with form. Start with partial
reps to get used to the motion. Reach your arms in front of
you to help with balance. If it’s proving too difficult you can
also use a box to squat onto before pushing yourself back up
into top position.
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SINGLE LEG CALF REACHES
STEP BY STEP:
• Stand against a wall facing it. Flex the knee of one leg to
bring it up and behind you.
• Push the ball of your foot into the ground as you elevate
your heel.
• Have your arms straight above you reaching for the
highest point on the wall with the assistance of the calves.
• Slowly lower yourself till your heel is flat on the ground.
Tips: Imagine you’re trying to reach something that’s on a
high shelf.
TWISTING PLANKS
STEP BY STEP:
• Get into the plank position.
• Twist your hips to one side and tap the
ground. Alternating back and forth.
Tips: Keep both forearms on the ground.
SIDE TO SIDE PULL UPS
STEP BY STEP:
• Grasp a pull up bar slightly wider than shoulder width with palms facing away from you.
• Pull yourself up until your chin is above the bar.
• Move your body to one side by straightening one arm, pushing your body to the
opposite side.
• Alternate from side to side.
Tips: Keep the core tight. Use an assistant band if needed.
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WINDSHIELD WIPER PUSH-UPS
STEP BY STEP:
•T
ake a push-up position but with your hands much wider than
usual.
•G
o down like you would perform a push -up but instead of
going up, keep the bottom position.
• S tart moving from side to side (wiping move), all the time
keeping your body flexed while close to the ground.
PIKE PUSH-UPS
STEP BY STEP:
•F
ind something to elevate your feet.
•W
ith your hips flexed, legs straight and torso straight inline with your arms, your lower
to upper body angle should be around a 45 degree angle.
•W
ith your hands shoulder width, slowly lower yourself by flexing your elbows until the
top of your head gets close to the ground.
•P
ush upwards through the shoulders and extending the elbows until you reach the top
position.
Tips: Perform this slow as to not bash the top of your skull. The higher you elevate your feet,
the more weight is placed on the shoulders.
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PRAYING MANTIS PUSH-UPS
Note: Also called bodyweight tricep extensions.
Great alternative for gym cable extensions. Helps to
really isolate and focus on tricep muscles.
STEP BY STEP:
• Take the push up position.
• Slightly step back so your hands are more in line
with your head.
• Slowly go down, bringing your forearms parallel
to the ground.
• Push yourself up using your triceps back to the
starting position.
Tips: This exercise is a bit more advanced so if you’re a beginner try to really take your time
and slowly work on improving your form. Keep your elbows close to your body for better
triceps isolation. You don’t have to keep your shoulders as retracted as you normally would
with pressing motions, because you want to avoid a chest activation as much as possible.
ELEVATED TRICEP EXTENSIONS
Note: This one is great for increasing the range of motion and really focusing on a stretch of
the triceps, especially the long head.
STEP BY STEP:
• Take a position similar to Praying Mantis Push-Ups, except this time elevate your hands
on a bench or box.
• Slowly go down, really focusing on the stretch at the bottom position.
• Extend to the top position.
Tips: Try to take it slow at the bottom and concentrate to really feel that stretch in the bottom
position. Don’t worry about locking up at the top position.
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OTIS UPS
STEP BY STEP:
•L
ie on the ground face up with knees bent and feet flat on the
ground.
•E
xtend arms straight out in front of you.
•F
lex your spine, rolling it up as you contract your abdominal
muscles.
• S it up until your chest is at
your knees and your arms are
straight above your head and
then roll yourself back down to
the starting position.
Tips: Hold a weight to make this
exercise more difficult.
SQUAT JUMPS
Note: This is more of a plyometric based exercise which will definitely
make your legs more powerful! It’s focusing on the energy output explosive
strength.
STEP BY STEP:
•T
ake a squat position.
•P
ush through the heels and jump straight up into the air.
•A
s you return down into the squat position, try to absorb your
bodyweight to cumulate all the energy.
•U
se that energy to explode back up to top position.
Tips: All the normal squat rules apply here as well so try to
keep your back straight, legs about shoulder width apart
and your knees not going further than your toes and
more out than in. It will also help to really create as
much of that vertical energy as you’re capable of.
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BULGARIAN SPLIT SQUATS
Note: This exercise teaches you to keep your stability and is also very challenging if it comes
to the strength.
STEP BY STEP:
• Stand in front of a bench or box like you would like to sit on it.
•E
levate one foot and place it behind you on the bench or box.
•G
o down and up just like you would with lunges.
Tips: Try to focus most of your bodyweight on your standing
leg. By positioning your standing leg closer to the bench
you’ll be working the front of your legs (quads). Likewise,
if you place it farther from the bench you’ll instead be
working more of the rear part of the legs which is the
hamstrings and glutes.
ST ABILITY BALL HAMSTRING CURLS
Note: Amazing alternative for an isolation exercise like Machine Hamstring Curls. And no
less challenging!
STEP BY STEP:
• Lie on the ground, face up.
• Put your feet on the stability ball, having your knees bent.
• Raise your torso up straight so the only supporting points are your feet (on the stability
ball) and your upper back (on the ground).
• Straighten up your legs, still keeping your torso up and feet on the ball.
• Go to the bent knees position.
Tips: You might have a problem with your stability at first, but give it some time, keep your
core tight and you’ll get it in no time! Try to perform the movement as slow and controlled as
you can. It will really hit those hamstring muscles! Your hands can either be straight on the
floor (extra help with stability), or resting on your chest,
depending on how advanced you are.
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SPRINTS
Note: Time to use that explosive strength of yours!
STEP BY STEP:
• RUN LIKE HELL!
JUMPING SPLIT SQUATS
STEP BY STEP:
•G
et into a lunge position.
•G
o down, cumulating your energy.
• J ump up, switching up legs while in the air.
•G
o down, absorbing the energy needed to perform the next jump.
Tips: Keep the tension in your quads, hamstrings and glutes during all the time of the
exercise to be able to really use the jumping energy. Make sure your back is straight, feet
parallel with your toes pointed forward. Don’t slam your knees onto the ground when you
finish the jumping motion. Keep them slightly above the ground at all times.
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SIDE PLANK DIPS
STEP BY STEP:
• Get into a side plank position, supporting yourself with one forearm on the ground and
the other hand on your hip.
• With your upper body straight with your lower body, slowly dip your hips downward
tapping the ground and bring it back to parallel.
Tips: Keep your shoulder over your elbow.
SCAPULA PUSH
Excellent exercise to strengthen your upper
back, especially your traps.
STEP BY STEP:
• Get into the push up position. Your hands
slightly outside your shoulder width.
• Keep your trunk and arms straight, feet
together.
• Bring your scapula together, squeeze.
• Go back to protracted position.
Tips: Use this exercise to work on your scapula
movement control in order to prepare for other
back exercises like pull ups, barbell rows etc.
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DIVE BOMBERS
STEP BY STEP:
• S tart with hands flat on the floor slightly wider than shoulder width, arms straight, hips
up in the air, legs straight and feet hip width apart. You should look like an inverted V.
• I n a fluid motion, flex your elbows bringing your head closer to
the ground and in between your arms, arching your back and
1
extending your hips.
•A
s you reach the position of a bottom part of a push up,
extend your elbows while keeping your hips low to the
ground.
•R
everse the motion into the beginning position.
Tips: Keep this motion slow and controlled. Hold for
a count at the end position.
2
4
3
REVERSE BACK EXTENSIONS (DOLPHIN KICKS)
STEP BY STEP:
•P
lace the upper half of your body on a bench, facing down.
•H
old the bench with your hands above your head.
•Y
our legs should be slightly above the ground as a starting position.
•R
aise your legs up by arching your lower back. Keep your feet together.
•P
ut your legs down, but instead of letting them rest on the ground, stop few inches above
it and start the next repetition.
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PUSH UP W/ KNEE TUCK ON STABILITY BALL
Note: Due to the angle on this push up variation, it’s kind of mimicking Incline Push-Ups
which will put more stress on the clavicular (upper) part of your chest.
STEP BY STEP:
• Take a pushup position with your feet on a stability ball.
• Perform a standard push up move.
• Raise your knees up to the chest. That’s a one repetition.
Tips: Keep your trunk straight and flexed all the time to help with stability.
1
2
3
CHEST DIPS W/ KNEE RAISE
STEP BY STEP:
• Take a dip position using a dip bar.
• Perform a standard chest dip. Go back to the top position.
• Next raise your knees up to your chest
Tips: To make the maximum use of your chest - instead of your triceps - lean forward and let
your elbow flare out more while in bottom position.
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PLYO-PUSH-UPS
STEP BY STEP:
• S tart in a pushup position between 2 sturdy plyo boxes.
•L
ower yourself down and forcefully push off the ground and raise your hands up to
catch yourself on the boxes.
•O
nce you catch yourself, drop down to your hands and use
the force of the descent to build elastic strength as you
1
reach the bottom position to propel yourself
back upwards quickly back to the boxes.
Tips: Make sure you have enough room
between the boxes. If you don’t feel
comfortable to drop down from the boxes,
walk your hands down.
walk
2
3
4
5
LEG RAISES
STEP BY STEP:
•H
ang on a pull up bar as if you’re
about to do a pull up.
•C
ontract your abdominal muscles
and flex at the hips.
•R
aise your legs upwards and let
your hips rotate towards your
belly button.
Tips: Control your speed to help
with swinging. Exhale as you reach
the top position.
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LYT’S
Note: Complex three movement exercise,
great for working on mobility, stabilization
and endurance. Don’t let it fool you as it
only looks easy!
STEP BY STEP:
L:
• Lay your chest on a stability ball and
- facing down - stabilize yourself
with your feet fully extended, about
shoulder width apart.
• Raise your elbows up to create 90 degree angle
with your elbows (“L” shape)
• Put your hands down with your arms and
elbows maintaining their prior position.
• Do 15 reps and go straight to the next
movement.
Y:
• Staying in the same body position straighten
your arms into a “Y” shape and keep your
thumbs facing up.
• Put your hands all the way down in
the front of your body (about 45
degree angle)
• Swing your arms all the way
up using a full range of motion
with slow, controlled movement.
• Complete your reps and immediately
move to “T”.
T:
• This one looks almost exactly like the “Y”
one but you want to move your arms more to
the side/rear position to really feel those rear
delts.
• Move your arms up and down in a similar
fashion to the L and Y.
Tips: Focused and controlled movement
is the key here. You’ll really feel that
burn at the end of this exercise.
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ROTATING PLANKS
Note: Another great mobility exercise, which also works your abs!
STEP BY STEP:
•G
et into a plank position, but with only one arm on the ground.
•K
eep your free arm slightly bent.
• S wing the free arm all the way up into the air, letting your body rotate as well.
•G
o back to the bottom position. Complete your reps and then switch sides.
Tips: As with the classic planks you want to keep your body straight and stabilized. If your
supporting hand feels discomfort in your arm or elbow you can try to do it with the arm
straight.
WALL SLIDES
Note: Warm up/stability exercise,
preparing your muscles and joints for the
heavier work.
STEP BY STEP:
• I n standing position, put your back
against the wall.
•R
aise your hands and arms all the way
up, keeping it connected to the wall.
• S lowly bring your arms down by
bending your elbows.
Tips: Really flex and squeeze your delts
and traps in the top and bottom position
to get the full benefits from the exercise.
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CL OSE GRIP CHIN UPS
STEP BY STEP:
• Stand under a pull up bar and grasp it with
palms facing you closer than shoulder width.
• In the hanging position, slowly pull yourself
upwards until your chin is above the bar.
• Hold at the top position for a count and
slowly return to the hanging position.
Tips: Depress the scapula as you pull upwards.
Focus on contracting the biceps at the top
position.
UNDERHAND SINGLE
ARM INVERTED ROWS
(NEGATIVES)
Note: Great alternative for classic inverted
rows, really working on that muscle imbalance
and by focusing on the negative movements,
preparing you for chin-ups or pull-ups.
STEP BY STEP:
• Get to the inverted row position by
grabbing the bar with your palms facing up
and slightly bend your knees.
• Help yourself with going to the up position
by using both of your arms.
• Slowly go down, using one arm ONLY.
Tips: Put your hands a bit closer to the center
of your body to avoid swinging while working
with one arm only. Really focus on that
downward movement. Try and take it nice and
slow.
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INVERTED 21’S
Note: Similar to inverted rows but by the slight
change of your body position which will focus
more on the biceps. By doing the “21’s” technique
you will really feel that burn in your muscles.
STEP BY STEP:
•T
ake the same position as with Inverted
Rows.
• S tep slightly forward to put your head closer
to under the bar.
• 2 1’s technique - instead of going all the way
up, first you do 7 reps ONLY half way up,
then bring it all the way up and do 7 reps
ONLY half way down, then finishing with 7
FULL reps.
Tips: You can do 15 reps with full motion
only, but we highly recommend to try out 21’s
technique to really feel that pump and blast
your biceps out!
CHIN UP HOLDS
Note: An isometric version of the classic
chin ups.
STEP BY STEP:
• Take an exact same position as with
standard chin ups.
• Go all the way up and HOLD for as
long as you can.
• Go back down to the starting
position.
Tips: Keep your grip tight and really use
that ‘mind-muscle connection’ to put
your muscles to the test instead of just
hanging cluelessly.
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SCISSOR KICKS
STEP BY STEP:
• Lay on the ground facing up.
• Keep your legs straight and elevate them at a 45 degree angle.
• Lower one leg down so it hovers right above the ground and bring it back up as you
lower the opposite leg down.
• In a reciprocal motion begin scissoring your legs.
Tips: Use your hands on the ground to help stabilize yourself. Slightly lift your shoulders off
the ground to help contract your abdominals.
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BEAR CRAWLS
STEP BY STEP:
•G
et onto your hands and knees, with your
shoulders directly above your hands and
your hip joints directly above your knees.
•E
levate your knees just above the ground
and keep your back flat - parallel with the
ground.
•W
ith opposite hand and leg, slowly start
crawling forward.
Tips: Imagine you’re trying to balance a cup
of water on your back. Don’t let it spill!
Keep a very slow, controlled and constant
motion.
HANDSTAND W/ SHOULDER TAP
STEP BY STEP:
•G
et into the handstand position, with your body supported by a wall.
•W
iden your legs on the wall for better stability.
•Q
uickly raise one arm and tap the opposite shoulder with your hand.
•A
lternate between each arm.
Tips: Keep your core tight to help balance you. Distribute more of your weight to the anchored
arm while tapping with the other.
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BOX JUMPS
STEP BY STEP:
• Step up to a box or platform with a height you feel comfortable with.
• Keep 1 - 2 feet distance between you and the box or platform.
• Squat down and explode upwards and slightly forwards to land safely onto the box or
platform.
• Step down and repeat.
Tips: Use your arms by swinging them for added momentum to help with your jump. Try to
land flat footed onto the box or platform.
WALL SIT
STEP BY STEP:
• Find a wall.
• Get into the squat position
with your back placed flat
against the wall.
• Keep your upper and lower
legs at a 90 degree angle.
• Hold.
A WALL
Tips: Control your breathing.
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INCHWORM
STEP BY STEP:
• S tart in the standing position with feet at around hip width.
•B
end at the waist until your hands touch the ground in front of your feet and slowly
start walking forward with your hands, using small movements.
• S lowly straighten your body as your hands walk you farther forward.
• S top once you’ve reached the pushup position.
• S tart walking your lower body forward with small steps, bending at the waist to allow for
the movement.
•R
epeat this movement as if you're a worm, inching along.
Tips: If you’re not very flexible, allow your knees to slightly bend to help you touch the floor.
Don’t rush the movement. Remember “INCH” worm. Take it slow, inch by inch.
1
3
2
5
4
PLYO INVERTED ROW (WIDE TO CLOSE)
STEP BY STEP:
•T
ake a grip wider than shoulder width and hang yourself underneath the bar. Your body
should be straight, with your feet on the ground. Your arms fully extended.
•E
xplosively pull yourself up to the bar and as you reach the top, quickly slide your grip
inwards so your hands touch.
•R
epeat the movement with your close grip; explosively pulling yourself upwards and
switching your grip to wide.
•R
epeat this movement, alternating from wide to close grip.
Tips: With the momentum you create with the explosive power at the bottom position, you’ll
be able to slightly release your grip to change from wide to close and close to wide. Find your
rhythm.
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DOLPHIN PUSH UP
STEP BY STEP:
• Get into a plank position and then walk your feet forward until your hips are in the air
and your body is close to a 45 degree angle.
• Push your hips forward, straightening your body while letting your shoulders extend
so they’re farther forward than your elbows and you’re
elevated just above the ground.
• From the bottom position, push your hips
upwards while flexing your shoulders until
your reach the top position.
Tips: Keep tension in the core to
stabilize the movement. Make
sure your back is flat and rigid
throughout the exercise.
FROG JUMP
STEP BY STEP:
• Squat down with the support in the balls of your feet.
• Knees wide to accommodate your arms that are placed between your legs
• Hands on the ground.
• Explosively extend your knees and jump upwards and forwards. Landing in the same
position your started in.
Tips: Keep your torso vertical.
Absorb the force of landing with
your legs and in turn use that
stored energy for the next jump.
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PULL UP HOLD
STEP BY STEP:
•G
rab a pullup bar slightly wider than
shoulder width, palms facing forwards.
•W
hile hanging from the bar, retract
and depress your scapula and flex at the
elbows, pulling yourself upwards.
•O
nce you’ve reached the top position
with your chin above the bar, you’ll hold
that position for the allotted time.
Tips: Keep tension in all the muscles.
Control your breathing.
LEG LIFT TOE TOUCH
STEP BY STEP:
•H
ang on a pull up bar as if you’re about to
do a pull up.
•C
ontract your abdominal muscles and flex at the hips.
•R
aise your legs upwards and let your hips rotate towards your belly button until your
toes touch the bar.
Tips: Control your speed to help with swinging. Exhale as you reach the top position. Let
your body slightly lean back to allow your feet to touch the bar. This is especially helpful if
you’re not very flexible.
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MOBILITY EXERCISE TUTORIALS
FULL SQUAT
BENEFITS
• Ankle Mobility, which in turn will help with bad
posture and knee issues along with allowing better
range of motion.
• Back Pain – this can help elongate the spine and stretch the
tightened lower back muscles to help relieve pain.
• Hip and Glute Strength.
• Posture correction.
HOW TO: Make sure your feet do not rotate out more than 12 – 15 degrees.
Bring your arms inside your thighs and gently push outward. Keep a neutral chin.
THE FROG
BENEFITS
• Relieves tightness in the hip flexors/
adductors.
• Opens up the hips.
HOW TO: Start on your hands and knees, bring your forearms
down to the floor and slowly let your knees slide outward until you feel
the stretch in the groin area. You can move forward and sit back into the stretch to feel
it in different areas of the hip.
THE SCORPION
BENEFITS
• Back and shoulder mobility.
• Excellent warm up.
HOW TO: Lay face down with arms stretched out
to your side with palms facing down. Start to rotate
your lower trunk so your left (or right) leg crosses over
the other leg to tap your foot on the floor. Keep your
sternum against the floor.
Alternate between sides in a
slow and controlled motion.
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ARM CIRCLES
BENEFITS
• Shoulder mobility.
• Excellent warm up.
HOW TO: Start with
making small circles with your
straight arms and progressively
increase the size of the circles.
Once you reach the largest circles
you can do, make your way back
to smaller circles, but going the
opposite direction. This process
should take around 15 - 20
seconds.
LEG SWINGS
BENEFITS
• Mobility in the hip capsule.
• Ankle mobility.
• Stretches inner and outer thigh.
HOW TO: Keep your toes pointing forward. Hang on to something stable if you need to.
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LOWER TRUNK ROTATIONS
BENEFITS
•G
reater mobility and rotation in the spine.
•C
an relieve lower back pain.
• S tretches lower back
muscles.
HOW TO: Lay on your back with your arms
outstretched to your sides. Keep your feet flat
on the floor and slowly rotate your lower trunk
left to right. For a more advanced version,
bring your feet off the floor
and keep a 90 degree angle
in your knee joint and
rotate your lower trunk from left to right.
CAT AND CAMEL
BENEFITS
• S trengthens back.
•G
entle way to stretch and mobilize the back.
•H
elps with back pain.
HOW TO: Get on your hands and knees. You’ll want to take a deep breathe and slowly
round your back, allowing your lumbar, thoracic and cervical spine to flex. Once you hold
the rounded back for a split second, exhale and slowly extend your spine into an arch. The
process should take around 3 - 4 seconds.
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STRETCHING EXERCISE TUTORIALS
SIT AND REACH
Focusing on the hamstrings. If you want to strictly focus on
hamstrings, keep your lower back straight, but if you want to
mix in a lower back stretch, then round your back and bring
your chest down to your legs.
GLUTE STRETCH
Focusing on the gluteus maximus and hip
flexors. It might take a little time to get into
the position, but as your muscles start to relax, you’ll
feel the benefits almost immediately.
LUNGE STRETCH
Focusing on hip flexors. This stretch can also be used as
a mobility drill, because of the benefits of a hip opener by
externally rotating the leg while in position. It can
also be used as an excellent way to relieve pain in
the lower back by stretching the psoas.
GROIN STRETCH
Focusing on leg adductors. Keep an upright torso and
gently try to get your outer thigh to touch the floor.
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LOWER BACK/GLUTE STRETCH
Focusing on the erector spinae and gluteus maximus. You
can have your crossed over leg straight or
bent, depending on what position you
feel the tightest. Try to keep your upper
back anchored to the floor as you rotate your trunk.
QUAD STRETCH
Focusing on the quadriceps. Slowly lean back and twist your
hips toward your stretching leg to feel a more aggressive
stretch.
CALF STRETCH
Focusing on the gastrocnemius. Keep your back leg straight and
heel anchored to the floor as you lean forward.
LAT STRETCH
Focusing on the latissimus dorsi.
TRICEPS STRETCH
Focusing on the triceps brachii. If you
want to target a little bit more in the
lats with your triceps, gently lean away
from your stretching arm.
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SHOULDER STRETCH
Focusing on your posterior and lateral heads of the
deltoid. Gently pull the upper arm close to your torso
with your other arm to feel the maximum stretch.
TRAP/NECK STRETCH
Focusing on your levator scapula. As
you have one arm behind your back
and the other gently pulling on your
head, make sure you keep your torso
vertical, do not lean.
CHEST STRETCH
Focusing on pectoralis major. Take a deep breathe, as your chest
expands tilt your torso upwards. Try rotating your thumbs up to
thumbs down to feel it in slightly different areas.
BICEPS/FOREARM STRETCH
Focusing on biceps brachii and forearm
flexors. Gently push the hips back to feel a
more aggressive stretch.
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FREQUENTLY ASKED QUESTIONS
CAN I LOSE FAT AND/OR GAIN MUSCLE DOING YOUR BODYWEIGHT PLAN?
Absolutely. But please remember that food and rest play just as important a role in either
losing fat or building muscle as working out does.
If your goal is leaning out, eat less. If your goal is building mass, eat more. Sound simple? It
is and most of the time people overcomplicate it. We recommend using a TDEE (Total Daily
Energy Expenditure) calculator to get a better idea of how many calories and macros you
should be consuming a day based upon your specific needs. You can find a TDEE calculator
here: https://goo.gl/iegqoF
WHAT DO I DO ONCE THE PLAN IS OVER?
Take a moment to bask in your accomplishments and then jump right back into phase 2!
From this point onward feel free to either run through the final two phases unedited or
begin to modify the plan based on your specific goals. And remember, just because we
suggest doing each phase for three weeks doesn’t mean you have to. If you’d like to stay on a
specific phase for longer than three weeks then feel free.
CAN I MODIFY THE PLAN?
We recommend going through the plan once as it’s been written, but after that? Absolutely!
We tried to make a plan as wide open and accessible for all those who try it but as you
continue your own personal journey you will want to modify it based upon your specific
goals.
WHEN WILL I BEGIN TO SEE RESULTS?
We highly suggest taking progress pictures throughout the duration of the plan as they can
be a real motivator later down the road. There’s nothing worse than busting your ass and
feeling like you’re getting nowhere.
Try to take a picture of yourself in the bathroom mirror in your underwear first thing in
the morning and continue to do this each week. You’ll be surprised looking back (with
consistent workouts and eating, of course) how much you’ve changed over the course of
three months.
For us personally it works a bit like this: it takes one month to build consistency and get a
feel for the exercises. It takes two months to begin seeing real results and finally in the third
month you feel (and look) like a well-tuned Buff Dude or Grrrl machine.
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I CAN’T PERFORM SOME OF THESE EXERCISES!
Some exercises - especially pull-ups - can be hard to do not just beginners but those who
have been at it for a while as well. We created the “beginner phase” for exactly this reason.
Inverted rows are a good precursor exercise to pull-ups and if you find you’re still having
problems after the first two weeks feel free to either extend the beginner phase duration or
substitute pull-ups for inverted rows or pull-up negatives. (A pull-up negative is when you
jump into the top position of a pull-up and slowly let yourself back down to the starting
position. Repeat for as many reps required.)
WHAT IF I DON’T HAVE EQUIPMENT LIKE A GYM BENCH?
Feel free to get creative! We’ve found an excellent substitute for a traditional gym bench is
a camping cooler.
I CAN’T FIND A PLACE TO DO PULL-UPS, INVERTED ROWS OR DIPS
If you don’t have access to a nearby tree, we highly recommend purchasing a doorway
pull-up bar or - if you have the space - a freestanding pull-up bar. A doorway pull-up bar is
relatively cheap (here’s the one we use: http://amzn.to/2vdn45a) and will serve you well for
many years down the road!
For inverted rows and dips we recommend this dip station: http://amzn.to/2hE17Y7. If
that’s not in your budget you can use what we’ve used in the past - two (very sturdy!) chairs
and a broomstick. Using this DIY setup you can perform both exercises. A (once again, very
sturdy!) table also works for inverted rows.
I NEED A MORE DETAILED BREAKDOWN OF HOW TO PERFORM THESE
EXERCISES
If our Exercise Tutorial section of the book is still leaving you a bit unclear on how to
perform a certain exercise please check out our “Bodyweight Exercise Tutorials” playlist on
our YouTube channel http://www.youtube.com/buffdudesworkouts
WHERE ARE DRAGON FLAGS, MUSCLE UPS AND OTHER POPULAR
BODYWEIGHT EXERCISE?
We’ve included many bodyweight exercises in our plan but there are also many more out
there. These include exercises such as dragon flags and muscle ups. As these exercises are
geared towards experienced bodyweight practitioners we decided not to include them as
the goal of this guide is having a large audience start - and more importantly - finish it. If
you’d like to include these in the routine then feel free to make modifications after you’ve
finished the first run through of the plan.
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CAN I WORKOUT EVERYDAY?
The short answer: We wouldn’t recommend it.
The longer answer: you don’t get stronger after the workout, you get stronger after the
recovery. In the beginner phase and phase 1 plan on working out for one day and then take
the following day off. For phase 2 you can either train straight through all four days and
then take rest days or train two days, take one day off and then repeat. For the final phase
we recommend training straight through all four days and then take the next three days off.
WHAT DO I DO ON REST DAYS?
Feel free to work on mobility, stretching or throw in some cardio if that fits with your
specific goals. For us we usually scale our calories back a bit as well as we’re not using as
much fuel on non-training days.
HOW DO I DO CARDIO WITH THIS ROUTINE?
If you plan on doing cardio we recommend performing it on your off days during the
beginner phase and phase 1. For phases 2 , 3 and 4 you can perform cardio every other day,
both on training days and days off for a total of three times a week.
HOW LONG SHOULD I REST BETWEEN SETS?
We recommend resting for 90 seconds between sets if you’ll starting in the beginner phase.
For phases 1 we recommend 60-90 second rests between sets. For phases 2 , 3 and 4 we
recommend 30-60 seconds of rest between sets.
I’M COMING INTO THIS INJURED, CAN YOU HELP?
Although it may seem like an inconvenience to some, we highly recommend you talk to
your doctor. Don’t rely on books or the internet for advice in regards to injuries or serious
pain. Your body will thank you for it!
I’LL BE AWAY FROM HOME WHILE DOING THIS PLAN. WHAT DO I DO?
As this is a bodyweight plan hopefully you’ll be able to take it with you and continue to
train uninterrupted. Remember, get creative! There’s many inventive ways to continue to
perform exercises such as Pull-Ups, Inverted Rows, Dips and more. That’s what helps to
make bodyweight so great.
I WORK ODD HOURS OF THE DAY, HOW DO I FIT THIS PLAN INTO MY
SCHEDULE?
Our best recommendation would be to fit it in when you can. Most of the workouts in
this plan should take no longer than 45 to 60 minutes and as hard as it can be to motivate
yourself to get it done, you always feel a hell of a lot better once it’s finished. Thankfully your
body isn’t going to punish you if you’re working out at 12pm, 12am or anytime in between.
Just remember to include rest and recovery!
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WORKOUT LINGO
REP
One complete repetition of the exercise you are performing
SET
A collection of reps performed in a row
COMPOUND EXERCISE
More than one joint being involved in a movement.
ISOLATION EXERCISE
Only one joint being involved in a movement.
SUPINATE
Rotation of the arm where the palm is facing up. In case of the feet it is where the foot leans
inward.
PRONATE
The opposite of Supinate. The rotation of the arm where the palm faces down. In case of the
feet it is where the foot leans outward.
SUPINE
Lying on your back facing up.
PRONE
Lying on your stomach facing down.
UNILATERAL
Utilizing one side during an exercise.
BILATERAL
Utilizing both sides during an exercise.
CONCENTRIC
Movement where the muscle contracts
ECCENTRIC
Movement where the muscle lengthens
ALTERNATING
Performing the full range of motion of an exercise on one side and immediately performing
the same movement on the next side - alternating back and forth between the two.
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SUPERSETS
Performing an exercise and immediately followed by another without rest in between.
WORKOUT SPLIT
Splitting the body groups into different days in the week.
SPOTTER
Someone to assist you when performing a difficult exercise.
FORCED REPS
Completing a repetition with assistance (normally from a spotter) when you normally
could not complete it on your own.
UNTIL FAILURE
Performing an exercise until the muscle reaches complete fatigue and “fails” at performing
any more repetitions.
CUTTING
When cutting or going on a cut the goal is to reduce your caloric intake (or go into a calorie
deficit) in order to lose fat while retaining the optimal amount of muscle mass possible.
BULKING
A term for when you want to gain muscle mass and are going into a calorie surplus.
HYPERTROPHY
The enlargement of tissue (muscle) size. Often achieved through weight training and proper
eating.
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ABBREVIATIONS
ATG Ass-to-Grass
Typically heard when performing Squats “when doing your next set make sure you go
ATG!”
ATP Adenosine Triphosphate
ATP is required for the biochemical reactions involved in any muscle contraction. As the
muscles work harder, more and more ATP gets consumed and must be replaced in order for
the muscle to keep moving. Taking rests between sets helps restore ATP levels.
BMR Basil Metabolic Rate
The lowest rate of body metabolism (rate of energy use) that can sustain life. Think of it as
the amount of calories your body would burn if you just laid in bed all day doing absolutely
nothing.
BPM Beats Per Minute
A resting heart rate BPM lowers as one becomes more fit.
BUFF Better Understanding of Food & Fitness
We couldn’t forget to include this one!
DIY Do It Yourself
You may sometimes find yourself in situations where weights or a gym isn’t readily available.
This is when you DIY. Use water jugs and a belt to create dumbbells, a camping cooler to
create a bench. Thankfully you don’t need a gym to get BUFF - just creativity and desire!
DOMS Delayed Onset Muscle Soreness
This happens when you’ve been through an intense workout or have put an increased
amount of stress on the muscles. It’s a sign that the muscles are damaged and in the process
of repairing themselves.
GtG Grease the Groove
A technique in which you do an exercise for small amounts of reps throughout the day.
For example: you install a pull-up bar in your bedroom and each time you walk into it you
perform 4-5 reps on the pull-up bar. Get creative! Imagine the pull-up bar is a secret key
and the only way to unlock access to the doorway of gains is to perform the 5 or so reps each
time you pass. This isn’t so much about going to failure on each set but more importantly
performing many reps throughout the day.
Greasing the groove is helpful with increasing the total amount of reps you can do on a
specific exercise, such as the aforementioned pull-ups.
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HIIT High intensity interval training
Short duration of high intensity bursts followed by an active rest. An example would be an
all out sprint for 20 seconds followed by 40 seconds of brisk walking and repeated 15-20
times in a row.
OTS Overtraining Syndrome
When the body has been working overtime without adequate days of rest, it will show
symptoms of OTS which include:
• Washed-out feeling, tired, drained, lack of energy
• Sudden drop in performance
• Insomnia
• Headaches
• Decreased immunity
• Decrease in training capacity / intensity
• Moodiness and irritability
• Lack of motivation
RICE Rest, Ice, Compression, Elevation
A remedy used when dealing with muscle injury.
ROM Range of Motion
Is the amount of distance your joint is able to go through when performing an exercise.
TDEE Total Daily Energy Expenditure
A measure of how many calories per day your body burns. It is calculated by first figuring
out your Basal Metabolic Rate, then multiplying that value by an activity multiplier.
(Sedentary office job, active construction job, student, etc.)
TUT Time Under Tension
The total amount of time a muscle is placed under stress during the length of a set.
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WORKOUT LOGBOOK
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SOCIAL MEDIA
Can’t get enough B.U.F.F. Dudes? Thankfully there’s plenty more to go around! Here’s where
we post most of our content on the web:
Website (Workout Articles, Food Recipes, Apparel and more): http://www.buffdudes.us
Entertainment, Comedy and Workouts: http://www.youtube.com/buffdudes
Workouts and Exercise Tutorials: http://www.youtube.com/buffdudesworkouts
Food Recipe and Meal Prep: http://www.youtube.com/buffdudesfood
Instagram: http://instagram.com/buffdudes
Food Instagram: http://instagram.com/buffdudesfood
SPECIAL THANKS TO THESE
B.U.F.F. DUDES N’ GRRRLS!
Agnieszka White - Artwork, Exercise Tutorial Video Transcriptions, Art Design.
Timmy de Jong - Book Design and Layout.
Dario di Donato - Artwork
Hamza Isa - Artwork
Duke White, Diane White and Carson Vogt - Proofreading
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