Bodyweight Overload Full Video Library

This list will teach you how to perform each exercise in the Bodyweight Overload program. The videos include methods of making each exercise more difficult or making the exercises easier. Remember that the most important aspect is to fatigue within the 6-8 rep range for muscle strength or 8-12 rep range for muscle growth.

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Introduction To Angular Training & Weight Distribution

What is a compound superset?

Chest/Back Exercises:

Modified Push Up


This is the classic exercise that most everyone knows. Start off with your hands on the ground about shoulder width. Bring your legs out behind you so that your knees are straight. With your back straight bring your body down until your nose touches the ground. Push back up until your arms are straight.

How to make it harder?
The goal of the Bodyweight Overload program is to fatigue within the 6-8 rep range or the 8-12 rep range. So if you are doing 30-40 push ups without breaking a sweat you are not exercising for muscular growth but muscular endurance. In order to make the push up harder, you have to target one side of the body before you target the other side. Use the technique of body weight distribution in order to do this. Shift your weight to one side until your exercising side takes 70-80% of your weight. Use the other arm as a support. Do your push ups and continue to adjust your weight distribution until you fatigue within the prescribed rep range.

How to make it easier?
The best way to make this exercise easier is to place your knees on the ground? By putting your knees on the ground you take much of the weight off of your upper body and put it into your lower body. If this is still too difficult position your body so you are facing a couch. Put your knees on the ground and your hands on the couch then do the normal push up. As you get stronger you’ll be able to transition to the normal push up and eventually be able to adjust your weight so you target only one side.

 

Modified Pull Up


The pull up is the master exercise for developing strength in the back and biceps. Position your body so you are facing a pull up bar. Grip the bar with an outward facing grip (palms facing away from you). Hang from the bar and pull yourself up. When you are pulling yourself up think about pinching your shoulder blades together and tucking your elbows in tight by your sides. This way you will be emphasizing more of the back muscles instead of just the biceps.

How to make it more difficult?
If you need to make the pull up more difficult to fatigue in the prescribed rep range adjust your weight to one side. Use the opposite arm just for support and use primarily your main arm. Make sure to switch sides.

How to make it easier?
A chair is a great tool to make the pull up easier. Place a chair underneath you and put your feet on it. Use your legs to help push yourself up along with your arms. To make it more difficult slide the chair away from you. This will place more weight on your arms instead of your legs. Over time you’ll be able to pull the chair away and do a standard pull up.

 

Chest Dips


If you don’t have the luxury of going to a gym the best way to do dips is between two chairs. Make sure that the chairs are heavy duty so you don’t break them and injure yourself. Another important consideration when doing chest dips is that often times your hands will start to hurt before your chest and triceps fatigue. In order to prevent this you can wrap a wash cloth or towel around the tops of the chair and grip it. This will make the grip more comfortable.

How to make it more difficult?
One way that you can make this exercise more difficult is by shifting your weight to one side or the other. If you choose to do this make sure that you have a towel underneath your hands so you don’t tear them up.

How to make it easier?
If you can’t do a full chest dip don’t fret you can make it easier by keeping your feet on the ground. Place your feet a foot or so behind you and use them as a support. You can also pick one foot off of the ground to make it a bit more difficult. As you get stronger you’ll be able to pick both feet off the ground and do the full chest dip.

 

No Arm Push Up or Single Elbow Push Up


This exercise strengthens the middle portion of your back muscles. Drop down to a normal plank position with your weight resting on your feet and your forearms. Lower yourself down until your chest almost touches the ground. Push yourself back up. You’ll be focusing on using the middle part of your back to perform the movement. As you get stronger you'll be able to left one arm off the ground and lower yourself using only one arm. This is the Single Elbow Push Up.

How to make it more difficult?
In order to make this exercise more difficult shift your weight over to one side. You can even take one arm off of the ground to make the exercise even more challenging. It is critically important to remember that the movement comes from your middle back and not from your shoulder.

 

Planche Push Up


Get in the normal push up position. Your fingers will be pointing toward the wall your head is pointing to. Turn your fingers around so they are pointing toward the wall your legs are pointing to. Then bring your hands back about 3-4 inches. This will place the stress more in the upper part of the chest. Lower yourself down like a normal push up.
How to make it more difficult?
There are two main methods for making this exercise more challenging. The first method is to shift your weight forward. Walk your body forward using your toes so that more of your weight is over your shoulders. This puts a huge emphasis on your shoulders and upper chest. The other way of making it more difficult is to shift your weight over to one side. Make sure to repeat on the other side as well.

How to make it easier?
The best way of making this exercise easier is by putting your knees on the ground. This will still give you the benefit of training the front part of your shoulder and upper chest but help you to fatigue within the prescribed rep ranges.

 

Elbow Jumps


Get in the same posture as the No Arm Push Ups. When you are settled into the position explode up into the air using your back muscles. This is meant to be a tremendous explosive movement and strengthen your middle and upper back. Its a plyometric movement which means that it strengthens Type II muscle fibers (used for strength).

How to make it more difficult?
One way you can make this exercise more difficult is by blasting up higher into the air. Remember that this is used as an explosive movement so the higher you get off the ground the more you’ll be working. With this exercise you don’t need to focus on rep ranges. Just try to fatigue all the way. We use this exercise as a way of blasting the muscle to the breaking point.

How to make it easier?
Putting your knees on the ground is the best way. Make sure to still perform the movement properly. It is meant to be an explosive movement so keep everything else the same except for having your knees on the ground.

 

Shoulders/Bis/Tris Exercises:

Handstand Push Ups


Handstand Push Ups will help you develop tremendous shoulder strength and size. It is very challenging and is an advanced movement. Place a foam pad, pillow or anything soft next to a wall. Put your head on the pad and swing your legs up against the wall. Push off of the ground until your arms are straight. Repeat.

How to make it more difficult?
Handstand Push Ups are already very difficult. However, if you are super handstand boy and want to make the exercise more challenging I recommend shifting your weight while you are in the handstand. You can either shift your weight to one side and then perform the push up or get a large book and put your hand on the book in the handstand in order to angle your body toward the lower arm. This will put more weight on that arm.

How to make it easier?
The Pikes Push Up is a great transition exercise if you can’t do the full Handstand Push Up. Start off in a Downward Dog position. Lower your upper body until your head touches the ground. Raise yourself back up.

 

Crucifix Push Up


The Crucifix Push Up will blast the outer portion of your chest muscle along with the back of your shoulder. Its a great exercise for giving you a nice line of definition along the outer portion of your chest. Start off in a normal push up position. Bring your hands out wide with your fingers pointed outward as if you were being crucified. Lower your body down until your nose touches the ground. Raise yourself back up.

How to make it more difficult?
If you need to make the exercise more difficult simply bring your hands out wider. You can also shift your body weight over to one side to make the exercise more difficult as well.

How to make it easier?
You can make this exercise easier by bringing your hands in closer to your body. You can also lower your knees to the ground which will take some of the weight off of your upper body.

 

Decline Hand Stand Push Up


This exercise is a great way to build strength and size in the upper part of your chest muscle. It is also a critical transition exercise to help you get close to performing a Handstand Push Up. Place your feet on the wall or the back of a chair. While keeping your back straight, lower your body down to the ground. Raise your body back up.

How to make it more difficult?
This exercise can be made more difficult by increasing the angle of your body. By raising your legs up higher you increase the amount of weight that is focused on your upper chest and shoulders. You can also make this exercise more difficult by shifting your weight into one arm.

How to make it easier?
You can make this exercise easier simply by lowering your feet. Find a chair that is smaller and place your feet on it. You can also perform the Pikes Push Up as explained in the Handstand Push Up description above to make this exercise easier.

 

Half Plank Tiger Bends

This is one of my favorite exercises to strength the triceps muscle. Start off in a normal push up position. Lower yourself down to the ground by hinging at your elbows. Use your triceps muscle to come back up. It is very important to remember that you must keep your elbows tucked in close to your body when doing this exercise.

How to make it more difficult?
There are a couple of different methods you can utilize to make this exercise more difficult. The first method is to bring your hands in closer to your body. This adjustment puts your triceps at a disadvantage and makes it much more challenging to press back up. The other method is to shift your weight into one arm using weight distribution. You can use both of these techniques to push yourself to the point of full failure.

How to make it easier?
The best way is to bring your hands out further. This will make the exercise much easier. Another method is to put your knees on the ground. This places more of your weight into your legs and relieves the pressure on your triceps.

 

Modified Chin Ups


This will be one of our greatest tools for developing large biceps. Stand with your body facing a chin up bar. Grasp the bar with the palms of your hands facing toward you. Lift yourself up until your chin is above the bar. Lower yourself back down.

How to make it more difficult?
In order to make the chin up more difficult we must incorporate body weight distribution. Keep your hands in the same position but shift your weight so one arm is taking the majority of the weight. You may be at a 80/20 weight distribution or a 70/30. It doesn’t matter as long as you fatigue within the 8-12 rep range for muscle growth or the 6-8 rep range for muscle strength. Make sure to get both sides.

How to make it easier?
The simplest method to make the chin up easier is to put your feet on a chair. The closer the chair is to your body the easier it will be. Push the chair away from you to make the exercise more difficult.

Diamond Kiss Push Up


This is another exercise to fatigue the triceps muscle. Put your hands on the ground in the shape of a diamond. Position your body so it is in the normal push up posture. Lower your body down until your nose touches anywhere inside the diamond. Push back up.

How to make it more difficult?
There are several methods of making this exercise more difficult. The first is to put your feet on a chair. This will distribute more of your weight forward and demand more from your triceps. Another method is to distribute your weight more toward one side. Keep playing around with how your weight is distributed in order to make it easier or harder.

How to make it easier?
The easiest method of making this exercise easier is to drop your knees to the ground. You will strengthen the tricep and have the added benefit of staying within the prescribed rep range.

 

Close Grip Pull Up


This is a great exercise for strengthening the back muscles in a way that is slightly different than the normal pull up. Position yourself so you are facing a pull bar. Grasp the pull up bar with your hands about 6 inches away from each other. Your palms will be facing away from you. Pull yourself up until your chin is above the bar. Lower yourself back down. Repeat. Remember to squeeze your shoulder blades together as you lift yourself up. This is extremely important because it places more emphasis on your back instead of just your bicep.

How to make it more difficult?
Shift your weight to one side or the other using your opposite arm to assist as your pull yourself up.

How to make it easier?
Use a chair and place it underneath you so that you can support yourself with your legs as you pull yourself up. As you become stronger position the chair away from you.

 

Mountain Climber Pull Up


This is a great exercise to target the bicep and back muscles in a unique way. Stand underneath a pull up bar. Grasp the bar with your palms facing each other. Pull up while coming up on one side. Then pull up while coming up on the other side. Repeat.

How to make it more difficult?
You can make this exercise more difficult by placing your weight more in one arm. Fatigue fully on this arm and then do the same with the other arm.

How to make it easier?
Use a chair by placing it next to the wall in front of you. Put your feet on the chair as a support. Over time push the chair away so you are supporting more of your body weight.

 

Leg Exercises:

Pistol Squats


Pistol squats are the same thing as one legged squats. They require not only tremendous strength but also tremendous balance. Start off in a standing position. Lift one leg off the ground. Lower yourself until your butt hits your ankle. Push off the ground (while keeping your other leg off the ground) until you are straight again.

How to make it more difficult?
There are really only two ways of making this exercise more difficult without adding weight. You can go down really slowly or you can incorporate a plyometric movement and blast up really fast. Both will make the exercise more challenging.

How to make it easier?
The most effective method of making this exercise easier is to incorporate the use of a chair. Place a chair on the same side as the leg that is doing the work. As you squat down place your hand on the chair and shift your weight into the hand to help support yourself. Use both your leg and your arm to help yourself back up.

Leaning Tower


This exercise is used to strengthen your leg muscles. Get a foam mat or a pillow. Place it on the ground. Position your knees on the mat. With your body completely rigid hinge at your knee until you can’t go any further. Lift yourself back up. Make sure that you don’t hinge at the hip joint. You will want to do this as you fatigue but it is cheating so don’t do it.

How to make it more difficult?
There are two methods of making this exercise more difficult. the first is to lower yourself deeper into the move. Again, make sure that you are not hinging at all with your hips. Only hinge with your knees. The second method is to lift your arms above your head as you come down. This will bring more weight higher up and will make your legs work harder.

How to make it easier?
One method that you can use to make the exercise easier is to not go down very far. Only lower yourself about 12 inches or so. Then come back up.

 

Single Leg Bear Squat


The Single Leg Bear Squat is one of my favorite exercises to fatigue the muscle after a difficult exercise like the squat or the lunge. Start off on the ground on all fours. Lift one leg up in the air and squat back into your supporting leg until the back of your leg touches your calf muscle. Then come back up.

How To Make It More Difficult?
One method you can utilize to make it more difficult is to slow down the movement. The slower movement will require you to utilize more muscle fibers and make it more challenging. Another method is to not come back up all the way. On your way back up to the starting position stop just before you are up all the way. This will keep the tension on your leg and make it more challenging.

How To Make It Easier?
The best way to make this exercise easier is to turn it into a Double Leg Bear Squat. In other words, keeping both legs on the ground will make it much easier.

 

Shrimp Squat


This is a great exercise to strengthen the leg muscles. Stand with your feet about shoulder width apart. Lift one leg until you can grasp it with the same side hand. Place your other hand on the back of a chair for support. Squat down as far as you can. Come back up.

How To Make It More Difficult?
The most effective way of making this exercise more difficult is to lower yourself down as far as you can. The lower you go the more difficult the movement will become.

How To Make It Easier?
You can make this exercise easier by not going down so low. Only go down about 6-12 inches and it will be a lot easier. Over time you can work on deepening the movement. You can also place your hand on a chair to support yourself as you come down.

 

Single Leg Plyo Jumps


This is a plyometric movement which means that it is an explosive exercise. Stand with your feet shoulder width apart. Lift one leg off the ground. Lower yourself down as fast as you can and then blast off into the air. Repeat.

How To Make It More Difficult?
The key to making this exercise more difficult is to go lower. Remember to make the movements explosive and get as low as you can.

How To Make It Easier?
In order to make this exercise easier don’t go down very far. Only go down 6-12 inches. However, this is a plyometric exercise so it is important to make each rep explosive.

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