bodyweight exercise challenge
BATTLE CARD OBJECTIVE
Choose bodyweight compound exercises.
HOW TO DEEZIFY BATTLE CARD CHALLENGE
- Every slide will offer 2 options: select card 1 or card 2.
- Move to next slide. Next slide will uncover next options.
- Selections define your plan of assault.
- Select blindly, what you like or follow the challenges listed.
- 16 Possible combinations to try, complete or inspire.
- Modify & train within your fitness levels. Workout safely.
- SELECT EXERCISE CARD - Your default exercise to perform.
- SELECT ROUTINE CARD - Level up and upgrade default sets and reps.
- SELECT MODIFIER CARD - Challenge modifier for unique parameters.
- SELECT FINISHER CARD - Special technique performed on last set.
SUMMARIES OF 4 OF 16 COMBINATIONS
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SUMMARY OF #1 CARD PATH
noble push ups SUPER
PUSH UPS
5 SETS X 20 REPS (2010), REST 45S
(2S LOWER - 0 - 1S LIFT - 0)
* SUPERSET WITH SQUATS IN LADDER FORMAT
PUSH UPS: 10, 9, 8, 7, 6, 5, 4, 3, 2 ,1 REPS, NO REST
SQUATS: 1, 2, 3, 4, 5, 6, 7, 8, 9 ,10 REPS, NO REST
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SUMMARY OF #2 CARD PATH
ROUND 1 SQUATS AMRAP REWIND SUPER
BODYWEIGHT SQUATS
5 SETS X AMRAP, REST 45S
AMRAP = AS MANY REPS AS POSSIBLE
+ ROUND 2 PERFORM ALL OTHER CARDS (PUSH UPS)
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SUMMARY OF #1 CARD ULTRA REMIX
NOBLE PUSH UPS AMRAP REWIND ULTRA
PUSH UPS
5 SETS X AMRAP, REST 45S
AMRAP = AS MANY REPS AS POSSIBLE
+ ROUND 2 PERFORM ALL OTHER CARDS (SQUATS)
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SUMMARY OF #2 CARD ULTRA REMIX
ROUND 1 SQUATS GRIND LADDER ULTRA
BODYWEIGHT SQUATS
5 SETS X 20 REPS (2010), REST 45S
(2S LOWER - 0 - 1S LIFT - 0)
* SUPERSET WITH SQUATS IN LADDER FORMAT
SQUATS: 10, 9, 8, 7, 6, 5, 4, 3, 2 ,1 REPS, NO REST
PUSH UPS: 1, 2, 3, 4, 5, 6, 7, 8, 9 ,10 REPS, NO REST
BATTLE CARD CHALLENGE COMMENTARY
The Ladder is a style of Superset training.
A Superset is a method of training of taking 2 exercises and performing them in alternating style for a specified numbers of sets.
Example of Push Up and Squat Superset:
- Push ups/Squats/Rest.
- Push ups/Squats/Rest.
- Push ups/Squats/Rest.
A Ladder (Superset) is a continuous set alternating exercises with opposing ascending and descending reps.
Example of Push Ups and Squat Ladder:
- Push Ups 10 Reps, Squats 1 Rep, Push Ups 9 Reps, Squats 2 Reps, etc...
Push Ups: 10, 9, 8, 7, 6, 5, 4, 3, 2 ,1 REPS, NO REST
Squats: 1, 2, 3, 4, 5, 6, 7, 8, 9 ,10 REPS, NO REST
The Ladder works well for supercharging your workouts.
I recommend using 1 upper body exercise and 1 lower body exercise.
My reasoning is upper body recovers a little bit while lower body is working and vice versa.
When I use to teach strength classes they were a great way to end the class. Having 10 people battling it out and first person to finish gets the bragging rights.
The 10-1 equates to 55 reps. An adequate amount of reps of work.
By adding a time challenge adds another level of difficulty.
Time yourself to complete a specified ladder and then try to beat it next time.
These Battle Cards are to motivate people to use some creativity to their workouts.
I like the basics but adding modifiers and finishers are like adding spices and sauce to your steak.
If you're not chasing the challenge then you're waiting for death to catch up to you.
~Deezify