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No gym, no problem. Here are 6-month’s worth of fast bodyweight-only workouts that will help you lose fat and gain muscle. This program will help you get results without dealing with the hassles normally found in commercial gyms.

Phase 1 – General Bodyweight Strength Training and Conditioning. But don’t let the title fool you, the workouts will be just the left challenge for your first foray into bodyweight training. If you skip the prep phase, you have to start here.

Phase 2 – An emphasis on total body conditioning using bodyweight circuits. These are fun, and each circuit taps out at about 6-8 minutes. So you can get through an invigorating 3-round workout in less than half an hour. For advanced challenges, try up to 5 rounds per workout.

(Of course, you can always adjust the challenge for your capacity by taking more rest time between exercises – do what is left for you, and train smart and conservatively.)

Phase 3 – Time to build strength using more advanced bodyweight exercises. At this point, we return to the Superset system of the Turbulence Training workouts. You’ll be amazed at the difficulty of some single-leg lower body exercises and the pushes and pulls that you can do with only bodyweight.

Phase 4 – Advanced Lower Body Strength Training combined with upper body and abdominal circuit conditioning. In this phase, the supersets focus on building more leg strength, while the workout ends with some advanced circuits to build upper body endurance and mental toughness.

Phase 5 – Switch up Phase 4, and you have Advanced Upper Body Strength Training combined with lower body circuit conditioning. You’ll be a workhorse after this phase.

Phase 6 – The Toughest Bodyweight Strength Exercises combined with the Toughest Circuit Conditioning. Okay, you’ve spent the last 5 months training for this…and now you are really going to push yourself. A couple new advanced bodyweight exercises will be introduced. And if you can complete all the reps and sets, then you’ll be guaranteed to be sporting a lean, athletic physique.

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