Bodyweight bombardment

Bodyweight bombardment uses only 3 exercises (all bodyweight) and builds up in volume over every session you perform.

The 3 exercises are the pull up, the burpee and the press up. The exercises are performed in rounds and the number of repetitions of each exercise increases per round.

For example, round 1 includes 1 pull up, 1 burpee and 1 press up, round 2 consists of 2 pull ups then 2 burpess then 2 press ups and so on.

Each time you perform the routine, try and complete one more round. When you can complete 15 rounds (15 pull up, 15 burpess then 15 press ups), you've completed the program, well done.

5 complete rounds would count as follows:

Round 1 - 1,1,1 rep of each exercise

Round 2 - 2,2,2 reps of each exercise

Round 3 - 3,3,3 reps of each exercise

Round 4 - 4,4,4 reps of each exercise

Round 5 - 5,5,5 reps of each exercise

Try to keep rest in between to a minimum

Warm Up (2)

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Dynamic chest stretch - 1 minute

Primary target:

Chest (Pectorals)

Equipment required:

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Dynamic lunge - 1 minute

Primary target:

Legs (Quadriceps)

Equipment required:

Exercise (3)

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Pull up - narrow grip - 3 sets of 12-15 reps

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

More info

Burpee - 3 sets of 12-15 reps

Primary target:

Legs (Quadriceps)

Equipment required:

More info

Press up - 3 sets of 12-15 reps

Primary target:

Chest (Pectorals)

Equipment required:

Cool Down (3)

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Chest stretch - 1 minute

Primary target:

Chest (Pectorals)

Equipment required:

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Seated hamstring stretch - 1 minute

Primary target:

Legs (Hamstrings)

Equipment required:

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Upper Back Stretch - 1 minute

Primary target:

Back (Rhomboids)

Equipment required: