Search:

They literally have interchangeable parts, one would think this would become more popular among liberals for that reason.

To lose a pound a week you need roughly a 3500 calorie deficit over that week. If you're not losing any weight, you're not eating in a deficit. Try sticking with one meal a day on Saturdays as well.

Wednesday - Short session in the morning of sandbag cleans and push presses (123 reps total). Evening workout of burpees (150 burpees, 300 push ups).

Monday - Just a short 20 minute workout. 56 sandbag cleans with 60#, 66 burpees with lateral jump over sandbag, 100 rucksack step ups.

Sunday - Late night 5 mile ruck, about a 17:02 pace. I was exhausted but got it in.

Thursday - 3 mile run, some core work and stretching.

Saturday - Iwo Jima workout. 30# ruck and 60# sandbag, do 2 rounds of the following: 19 sandbag cleans, 300m ruck, 45 ruck burpee step ups to...

Yes I still recommend it. Just not as widely used as this one. I didn't have as many test subjects but from those who stuck with it they did show improvement.

Check out Tactical Barbell, it has suggestions on periodization for bodyweight movements in addition to barbell movements.

Sandbag burpee thrusters.
Loaded marches.
Farmer's walks.

Tuesday - Another night workout. Sandbag squats/navy seal burpees pyramid with two handed swings. 100 sandbag squats with 70#, 100 navy seal burpees, 60 two handed swings with 24kg. About 64 minutes,...

Burpees, muscle-ups, pistol squats.

For bodybuilding purposes - I would hit one main compound movement hard, then squeeze in some accessory work as a circuit at the end the best I could.

Sunday - Iron Wolf Burpees and Calisthenics Fat Scorcher, took me 66 minutes. Total work - 195 two pump burpees (390 push ups), 30 four count jumping jacks, 30 air squats, 30 lunges, 30 reverse...

Check out the Tactical Barbell conditioning book. One of the best out there in my opinion. I hit a squat PR on a Monday and ran a half marathon that Saturday.

Saturday - Army Ranger standards workout. Max push ups in 2 minutes (minimum 55, I got 66), max sit ups in 2 minutes (minimum 65, I got 66), 12 mile timed ruck march with 45# in under 3 hours and 30...

Rough couple of days, little sleep and busy.

Thursday - "Iron Wolf Burpees" 15 minute AMRAP. Each rep is 3 jumping jacks, 12 count bodybuilder, air squat, lunge per leg, and knee raise per leg....

Move these suckers as a bricklayer's apprentice for several hours a day, five days a week.

https://upload.wikimedia.org/wikipedia/commons/0/0d/Concreteblocks.jpg

Sunday - 5 mile snow ruck, 45# ruck plate plus water, 1:17:18. Good pace despite the snow and elevation. Tired so not much else today.

Monday - "Death by Burpee" Challenge - managed 10 rounds,...

Saturday - 6 mile run on snowy hills in under 78 minutes. Nothing amazing, but fun to be out all the same. Pull up practice and stretching later on in the evening. I had a core workout planned as...

Friday - PT pyramid of thrusters with 60# sandbag, TRX rows, and four count mountain climbers. 100 thrusters, 100 TRX rows, 200 four count mountain climbers.