Ten-Twenty-Ten-Twenty

            

Body Weight Workout

            
 

 

              

Exercise:

Pull-ups

  

Exercise:

Push-ups

        

Set

Reps

  

Set

Reps

        

1

10

  

1

20

        

2

9

  

2

19

        

3

8

  

3

18

        

4

7

  

4

17

        

5

6

  

5

16

        

6

5

  

6

15

        

7

4

  

7

14

        

8

3

  

8

13

        

9

2

  

9

12

        

10

1

  

10

11

        
                 

Exercise:

Dips

  

Exercise:

Body Lifts

        

Set

Reps

  

Set

Reps

        

1

20

  

1

10

        

2

19

  

2

9

        

3

18

  

3

8

        

4

17

  

4

7

        

5

16

  

5

6

        

6

15

  

6

5

        

7

14

  

7

4

        

8

13

  

8

3

        

9

12

  

9

2

        

10

11

  

10

1

        

This workout is meant to be done as fast as possible.  You do not stop.  You go right from pull-ups to push-ups, push-ups to dips, and so on.  You do one set of pull-ups, then go to one set of push-ups, then dips, and then body lifts before you do another set of pull-ups.  This workout should not take longer than 45minutes.  After you have built up a tolerance for it, this workout should be a warm-up for your strength training workouts.  You should also be able to get the time of the workout down to below 30 minutes.