Put your own 4 week program together!

This clip demonstrate more than 50 different bodyweight exercises. I have colour-coded the exercises so that you can put your own balanced program together. Try this:

Construct a 4 week program. Each week will contain 3 sessions. Each session will contain the same 6 exercises for that week. Two Blue Exercise, Two Green exercises and 2 Red exercises. Do your exercises in the following order:

Green 30 seconds on - 30 seconds rest - 40 seconds on - 1 minute rest
Blue 16 reps - 30 secs off - 20 reps - 1 minute rest
Red 16 reps - 30 secs rest - 20 reps - 1 minute rest
Blue 16 reps - 30 secs rest - 20 reps - 1 minute rest
Red 16 Reps - 30 secs rest - 20 reps - 1 minute rest
Green 40 secs on 40 secs rest - 40 secs on and finish with a slow jog and stretch for 5 minutes.

Week 2 will contain a blue, green and red exercise from week 1's program and a new blue, green and red exercise. The timings of reps and sets for each week will remain constant. Weeks 3 and 4 will also contain 3 new exercises and 3 exercises from the previous week.

Try to plan your sessions so that you do the simpler exercises in weeks 1 and 2 and more challenging exercises in weeks 3 and 4.

Start with the simpler exercises and only progress if you are confident you can handle the more complex activities!

Alternating Forward Lunges Divebomber Pushups Plank
Alternating Reverse Lunges Elbow Planks Plank w/ Alternate hand raise
Alternating Side Lunges Extended Pushups Plyometric Pushups
Alternating Split Squat Jumps Forward Lunges Prisoner Squats
Bird Dogs Grasshopper Pushups Pushup w/ shoulder tap
Box Pushups Half Burpees Pushup w/ side tap
Bulgarian Split Squats Hip Extensions Reverse Lunge
Burpees Incline Spiderman Pushups Side Lunge
Burpees + Pushup Jumping Jacks Side Lunge w/ Knee Up
Clap Pushups Knee Pushups Side Plank
Close Grip Pushups Lateral Squats Side Plank w/ Raised leg
Decline Pushups Mountain Climbers Side Plank w/ Leg Raises
Decline Spiderman Pushups Pike Pushups Side Plank w/ Knees up
Side to Side Pushups Single Arm Half Burpees Single Arm Burpees
Single leg Hip Extensions Single Leg Push Ups Spiderman Pushups
Split Squat Split Squat Jumps Squat Jumps
Staggered Pushups Standard Pushups T Pushups
Tranverse Squats Walking Lunges Y Squats
Walking Lunges w/ Torso Twist

I'll be interested to hear what you come up with! If you put a program together, leave a comment telling me what you are doing or drop me an email at johnhurley182@gmail.com
Enjoy!