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How To Get A Gymnast Body
Look Lean Using Just Your Bodyweight
What you’ll find in this presentation
● An easy workout plan that will give you a ripped and lean body using the most effective exercises
● A 4 day per week workout plan● And a 3 day workout plan● All you need is 30 minutes each day
But first….
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Why A Gymnast’s Body Is Appealing● The bottom line is this… a
gymnast’s body looks bad ass● A gymnast’s are not bulky, they’
re lean and muscular● Gymnasts have muscular
definition without looking huge and unnatural
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How To Get A Male Gymnast’s Body● You don’t need weights or
kettlebells or resistance bands● You can get a gymnast physique
with just bodyweight exercises● And you can do these types of
exercises practically anywhere with little or no cost
● Your body literally becomes your gym equipment
A Bodyweight Routine to Get Lean● Getting a gymnast body is much
easier than you think● For best results I recommend
doing strength training type exercises and cardio exercises
● And you don’t need to train 7 days per week
● Stick with a 3 or 4 per week schedule
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A 4 Days a Week Routine
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Day One: Upper Body EmphasisPush Ups (chest and triceps exercise)
Pull Ups (Back and biceps exercise)
Close Grip Push Ups (triceps exercise)
Chin Ups (Back and biceps exercise)
Handstand Push Ups (targets the shoulders)
Dips (chest and triceps exercise)
Note: You should do between 3-4 sets per exercise and 10-12 repetitions per set. Rest one minute between sets.
Cardio
Do short burst interval training
Do a 30 seconds fast sprint followed by a one minute rest
Repeat this sequence for 10 to 15 minutes and finish with a 15 minute jog
Day 2: Lower Body and Abs/ Core EmphasisSquats
Jump Squats
Lunges
Standing Calf Raises
Planks
Hanging Leg Raises or Lying Leg Raises
Note: Do 3 to 4 sets per exercise and 10 to 12 repetitions per set. Rest one minute between sets.
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Day 3: Rest/ Cardio Optional
Day 4: Repeat day 1
Day 5: Repeat day 2
Day 6 & 7: Rest
Here’s an alternative if you only have 3 days per week to spare
A 3 Day Sequence
Week One
Day One: Upper Body
Day Two: Rest
Day Three: Lower Body
Day Four: Rest/ Walking is optional
Day Five: Upper Body
Day Six and Seven: Rest
Week 2
On week two switch your upper body days for lower body exercises and your lower body day (day 3) for upper body exercises
(Note the Olympic gymnast’s physique)
Week 3
Switch back to week one
Cardio: do burst training interval style cardio on upper body days and walking or jogging on lower body days
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Week 4
Switch back to week 2● Follow this pattern for a
3-day per week
schedule.
What About Sets and Reps?
● Follow the same format as the 4 day per week plan
● 3 to 4 sets per exercise● 10 to 12 repetitions per set● Rest one minute in between sets
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Final ThoughtsHaving a body that is lean and attractive can be done easily with a structured program
Bodyweight routines can be done anywhere
By combining cardio along with a strength training approach you will see your body look leaner and more defined without looking bulky
Check Out the Articles That Inspired This Slideshare
How To Get A Gymnast Body: Look Lean Using
Only Bodyweight Exercises
Bodyweight Workout Routines: Not Just For Chicks and Not
Just For Inmates
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