Bodyweight training with David Martin - K.I.S.S.

Below you will find David Martin's training program. He is already practicing this type of training for more than one year. At present he trains in my club in Tianjin, China.

K.I.S.S. Workout- Keep It Simple Stupid!

There is no need for all that fancy equipment. No need for trainers or gyms. All that is required is self-motivation and self-discipline.

The Goal: To get you into shape using the least amount of time and equipment as possible. This workout focuses on the basics: pushups, situps, pull-ups, dips, squats and lunges.

You may notice that all these exercises are body weight exercises. You can take this workout wherever you go. So, there is absolutely no excuse not to do this. This workout is designed for people who have very little time to spare and want to improve their energy levels, improve self-esteem, and reduce stress.

The K.I.S.S. Method-

Monday/Wednesday/Friday

1. Push-ups: Hands shoulder-width apart or at the side of your chest and back straight. Now push it out. Do 10-15 repetitions of this.

2. Sit-ups/Crunches: The trick to any sit-up or crunch is to focus on the muscle group you are working and flex. The more you focus, the more you will feel all the muscles in your stomach and the more defined those muscles become. All sit- ups should be done with hands at the side of your head and the elbows should touch your knees. Do 20-25 repetitions. (See example pictures) Remember to focus on the muscles and flex.

3. Pull-ups: The trick to any good pull-up is that your arms must be fully extended so that you are literally hanging there like a monkey. Your arms must be fully extended to have maximum effect for the muscles you want to work. Your chin must reach above the bar you are holding or that repetition does not count. Do 2-3 repetitions of this.

Well that doesn’t sound hard, does it? You may be asking what makes this a good workout. Well, here is the hard part. You can’t rest. This is a circuit workout built to increase your endurance. You do the pushups, sit-ups and pull-ups, then you get a 1 minute rest. You just did one set. None of these workouts by themselves is hard, but putting them together and not stopping is hard. Your goal over the next month is to increase the sets to where you are doing 100 pushups, 200 sit-ups, and around 25 pull-ups.

This is the end of day 1. This workout blasted your core. Your chest, stomach and back will ache if this is your first day doing anything in a while. Not only that though, you will also feel soreness in your biceps, triceps and shoulders from the pushups and pull-ups.

Make sure to stretch well before beginning and after finishing this workout. Spend 5-10
minutes warming up and 5 on the cool down. It really is a good idea to spend more time stretching especially if you are at an older age.

Tuesday/Thursday

1. Jogging: Cardiovascular exercise is important to any routine to keep or get yourself into shape. It raises your heart rate and helps you burn off the excess fat. This workout is very simple. Stay on the treadmill or road for 15-20 minutes jogging. It does not have to be a fast run. Make it a comfortable pace, but push yourself. Make the pace slightly uncomfortable.

2. Body-squats: Put your weight on your heels and squat down while looking up at the ceiling. This ensures your back is straight and helps you keep your weight on your heels. Do 20 repetitions.

3. Sit-ups: Same as yesterday. Alternate what kind of sit-ups or crunches you do every two sets (See example pictures). Do 20-25 repetitions. Remember to focus on the muscles and flex.

4. Supermans: Lay face down on the floor with arms stretched out in front of you. Lift both your legs and your arms at the same time and hold for 2-3 seconds. Do 5-10 reps. 5. Lunges: Take a step forward with one foot while touching your opposite knee to the ground. Do 10-15 reps.

Today you start your workout with the run. Be sure to stretch all your leg muscles properly both before and after the run to prevent injury by properly warming up and cool down.

More body weight drills from David:

Side reverse crunch.

Dips

Front lunge.

Calf raise

What kind of body can you get from K.I.S.S.training?

This article is from Mr David Martin . He is also the model from these pics.

Do not forget: Keep It Simple Stupid !

See you ,

David