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How to Set up the PERFECT Bodyweight Workouts

How to Set up the PERFECT Bodyweight Workouts+

KB Finisher Video

Mike Whitfield, CTT


I find full hilarity in the infomercials these days… one gut-wrenching rep after another jumping up and down. It’s just not necessary to put that much impact on your campers’ joints.


And here’s the bad news about most bodyweight workouts… there is no strength component.


It’s just conditioning after conditioning, which is great for melting fat, but it destroys your campers muscle.


If you’re making your campers just look “skinny fat” with one conditioning circuit after another, they deserve better.


And if you have no strength component in your bodyweight program your campers may lose weight, but most of that will be hard-earned muscle.


That’s not the point… and it’s not what they are paying you for.


So how do we fix this?


Well, it’s actually easier than you think.


Let’s take the classic Pushup for example. For a lot of people, the pushup alone is not a strength move because they can perform 20, 30, 40 reps or more.


When you’re in that rep range, you’re using muscular endurance (aka conditioning).


So, to make the pushup harder, we can use a variety of advanced “tweaks” to make it more of a strength move, while hitting deeper into the muscle fibers.




The Spiderman Pushup

The Decline Pushup

The wicked combination of the Decline Spiderman Pushup


But one of my favorite is the Triple Stop Pushup. It forces you to stabilize your core while digging really deep into your triceps, shoulders and chest.


Here’s how to do that:


Triple Stop Pushup

  • Keep abs braced and body in a straight line from knees to shoulders. Hands should be slightly wider than shoulder width apart.
  • Lower into a pushup position, but halfway down pause for one second.
  • Then continue to lower yourself until you are 2 inches off the ground.  Pause for one second.
  • Return to the starting position. That’s one rep.



Basically, you want to use an advanced version of the bodyweight exercise in which you can complete anywhere between 8-12 reps. This will be different for each camper, so be sure to offer variations.


You’ll also want to do the strength moves early on in the program, when your clients and campers are fresh.


So, your bodyweight program should be structured like this:


Warm-up (5 minutes)

Strength Training (10 – 15 minutes)

Conditioning (10 – 15 minutes)

**Finisher (5 – 10 minutes)


Note – Your TOTAL workout time can be around 30 minutes, and YES, you can get all components in if the design is structured right.


Now, let’s talk about that finisher for a minute. The finisher is your grand finale.


It’s what your campers will remember you for.


This is when you put it on the line and go all out.


Lately, I’ve been doing bodyweight and kettlebell “hybrids”. I’ve been using Chris Lopez’s KB Finishers for my grand finales and it’s helped with my overall fitness, and it will help with your campers’ fitness, too.


And I’m pleased to say that last weekend, I cheated pretty hard on my diet (oops), but thanks to using his KB Finishers on Friday and Saturday, my weight stayed the same on Monday.




It makes sense – the American Council on Exercise (ACE) discovered that you can burn up to 20.2 calories per minute using kettlebells.


So, bodyweight and kettlebells are a great 1-2 punch to belly fat as well as getting you in the best shape of you life.


You want a KB finisher don’t you? I can’t blame you. I would want to eat one up, too if I were you.


Here’s one from Chris Lopez’s manual (the one I’ve been using).



Now that’s training done right,

Mike Whitfield, CTT

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