Professional Documents
Culture Documents
5vGG6tqXQbOWxANBHM6n Body Weight Home Workout 2 2 PDF
5vGG6tqXQbOWxANBHM6n Body Weight Home Workout 2 2 PDF
© 2020 Pheasyque
Bodyweight Workouts & Challenges 2.0
Hey there!
With the overwhelmingly positive response of the first launch that resulted in 17,000+
downloads within a couple of days, we’ve decided to take the Home Workout eBook
one step further. We’ve added more stuff such as new challenges, workout
tutorials, resting time guidelines and more.
Right now, there’s a lot going on in the world and it can be tough because we don’t
have much control on anything outside of our own immediate environment.
With more lockdowns becoming a reality for many across the globe, we thought it
would be a great idea to provide Pheasyque and Concrete Pheasyque fans/followers
a few bodyweight workouts and challenges that can be performed at one’s leisure in
the comfort of one’s home.
The hope is that we can still remain somewhat active and achieve some level of
fitness. Below, we created a couple different workouts in hopes to be all inclusive for
our followers. In addition, we’ve included some fun fitness-based challenges that
we’ve been doing to keep moving throughout the day.
You can click through the titles down below to access the desired section:
To everyone experiencing hardship from the COVID-19 spread, we feel you and
you’re not alone. Now is the time to lean on loved ones and make the best of every
situation.
In Strength,
© 2020 Pheasyque
Beginner Bodyweight Workout 3x/Week
Run this for 2-3 weeks, then progress to the next program!
© 2020 Pheasyque
Intermediate Bodyweight Workout 3x/Week
Run this for 2-3 weeks, then progress to the next program!
B1. Bulgarian Split Squat ( 3-second lowering phase, 1-second pause at bottom) | 5 x 12
reps ea leg
B2. Romanian Deadlift (grab a heavy(ish) book or object) | 5 x 20 reps
© 2020 Pheasyque
Advanced Bodyweight Workout 3x/Week
A1. Goblet Squat (4-sec lower, 2-sec pause, 3-sec stand) | 6 x 15 reps
A2. Plyometric Push-Up OR Superman Push-Up | 6 x 10 reps
B1. Zercher Split Squats ( hold backpack in front) | 6 x 20 reps (10 ea side)
B2. Spiderman Push-Ups OR Handstand Push-ups | 6 x 6 reps
B3. Burpee | 6 x 15 reps
© 2020 Pheasyque
Pheasyque Lab Fitness Challenges
Perform these throughout your day if you’re up for some extra challenges!
Simple, right? Try this every other, or every third day and try to make it within 4-
minutes!
© 2020 Pheasyque
5. (NEW) Unilateral Climb:
Complete the following in 10-minutes or less. Perform the following two exercises for
1 rep, then 2, all the way to 10, then once you reach 10, get back down to 1. You
basically pyramid your way up and down, without resting!
Complete the following twice a day in a circuit for 5-minutes straight. (L + R = 1 rep)
- 5 Burpees
- 5 Squats to jump
- 3 Plyo push-ups
- 5 Jumping lunges
© 2020 Pheasyque
Exercise Tutorials:
Not sure how to perform the exercises ? Don’t worry, we gotcha covered. Here are the
tutorials of each exercise included in all the plans and challenges (minus the small
variations), in no specific order, in case you’re not familiar with the execution.
Bodyweight (Air) Squat :
Push-Up :
2. Grip the floor with the hands and slowly lower the body to the
ground.
3. Once the chest is to the ground, or just above it, think “drive
through the ground”, and press back to lockout.
Alternatives: Single-knee down push-up, both knees on the
ground push-up
© 2020 Pheasyque
Walking Lunge :
Extended Plank :
1. Assume a traditional push-up position with the hands under the shoulder, the glutes and core
contracted, and drive the heels backwards into the ground.
2. Once you’ve established a strong base, slightly protract the shoulders and grip the floor with the
hands.
3. Maintain this position without wavering at all, and breathe smoothly. Resist holding your breath
through your timed sets.
Alternatives: Traditional
elbows down plank,
knees down plank,
single-knee down plank.
© 2020 Pheasyque
Glute Bridge :
1. Place the paper back on the floor and place the arms to each side in roughly a 45 degree angle
from the shoulder joint. The feet should be parallel, between hip to shoulder width apart, and in a
position that places the knees in a 90 degree position.
2. Maintaining a neutral position with the torso, extend the hips upwards and contract the glutes.
Think as thought there’s a string pulling the hips upwards.
Alternatives: Glute bridge with back on a couch (or similar piece of furniture), monster walks with band.
1. Grab a backpack, empty it, then fill it with a few books to add a little weight.
2. You have two options with the backpack 1) hold it in front of you like a kettlebell,
or 2) strap it on so it’s on the front of your body versus the back.
© 2020 Pheasyque
Backpack Bulgarian Split Squat :
3. Once you’ve hit the full range of motion, drive through the front leg while gripping the floor with the
foot. Think about, “pushing down and contracting the quad”. Stabilize, then repeat for the following reps.
© 2020 Pheasyque
Side Plank + Leg Lifts :
1. Assume a side plank position with either the arm extended or flexed with the forearm on the ground.
As a general rule of thumb, try to keep the feet inline with the hand (if extended) or elbow (if flexed).
2. Contact the core, obliques, and bring the hips forward by contracting the glutes. Once you’ve got
your breathing down and you’ve stabilized, lift one leg upwards, and maintain full body tension. If it
helps think, “squeeze the glute and quad and lift the leg upwards".
Glute/Frog Pumps :
1. Place the upper back on the ground and the arms to the side, then bring the feet
together as if they’re holding hands with one another.
2. Once positioning is established, extend the glutes upwards as if the hips are being
pulled upwards on a string and repeat this movement pattern for consecutive reps.
© 2020 Pheasyque
Seated Row :
2. If using a partner, have them sit in front of you, then place their feet against yours as if you’re each
trying to push one another away. If you have a banister, then you’ll place the feet close to the base of it,
and lean backwards gripping the towel.
3. Once you’ve established these positions, perform a row by contracting the back and pulling the towel
to you. If using a partner, have them apply resistance by lightly pulling at the same time.
Alternatives: Table inverted row, bent over row with backpacks or cases of water
YTW :
3. After the “Y”, flex the elbows and create a “W” position and
repeat the 1-2 second count. From here, you can either allow the
arms to relax for a few seconds, or progress straight into the “T”
position for the next round of reps.
© 2020 Pheasyque
Wall Skull Crusher :
2. Reach out and place the hands on the wall about shoulder width apart. Brace, then lower the body
towards the wall maintaining your neutral body positioning. Bring yourself all the way down until the forearms
are lying flat on the wall. If your hands are in the correct position the hand and elbow will be in-line with one
another.
3. Once you’ve hit this end range of motion, maintain your tension and press through the hands thinking,
“contract the triceps”. At lockout, fully squeeze the triceps, then repeat.
Alternatives: Close-grip push-ups, supine skull crushers with backpacks or water cases.
1. Lie on the ground and contract the core pressing the lower back downwards. Bring the feet off the
ground to about 1-2 foot lengths upwards, then bring the upper body off the ground with the arms
extended upwards and the head neutral or in slight flexion.
© 2020 Pheasyque
Shoulder Taps :
1. Assume a traditional
push-up position with the
hands under the shoulder,
the glutes and core
contracted, and drive the
heels backwards into the
2. Once you’ve established a strong base, slightly protract the shoulders and grip the floor
with the hands.
3. Maintain this position without wavering at all, and breathe smoothly. Then proceed to tap
one shoulder at a time without losing your other points of contact. When you tap your
shoulder, the other hand and feet should stay on the floor.
Alternatives: Tradition elbows down plank, knees down plank, single-knee down plank,
extended plank.
1. Stand with your feet in a similar position to your traditional squat. Begin the descent by
slowly controlling the eccentric and maintaining normal torso and hip control.
Alternatives:
Bodyweight air squat,
traditional tuck jump,
bodyweight squat to
jump
© 2020 Pheasyque
Bodyweight Jump Lunge :
1. Perform a traditional
forward lunge by picking a
location on the floor stepping
out and controlling the
descent.
Alternatives: Split squat, forward lunge, walking lunge, air squat to jump
Burpee :
1. Stand upright, then proceed to bend and place the hands on the ground
while shooting the feet backwards. When doing so, you’ll appear as if you’re in
the starting position of a push-up.
2. Lower the body to the ground, press back up, then shoot the feet inwards to
their starting position.
3. Once the feet are under the body, swing the arms upwards, and jump
reaching for the sky. Land with the feet flat and absorb the landing as you head
into the next rep.
© 2020 Pheasyque
Extended Plank With Leg Lifts :
1. Assume a traditional push-up position with the hands under the shoulder, the glutes and core
contracted, and drive the heels backwards into the ground.
2. Once you’ve established a strong base, slightly protract the shoulders and grip the floor with the
hands. Maintain this position without wavering at all, and breathe smoothly.
3. Lift one left at a time focusing on doing so by creating a strong glute contraction. Avoid extending
the lower back to create the lift.
Hamstring Slides :
1. Find a hardwood, tile, or floor that has the ability to have a towel slid. Lie on your back and bring
the knees to a 90 degree position. This position will be similar to what you would do if you were
establishing your setup in a glute bridge.
2. Place a towel, old shirt, or other material that can be slid on the floor under the feet. Once
you’ve done so, bring the hips upwards and contract the glutes.
© 2020 Pheasyque
Close to Wide
2. Lower yourself slowly to the ground, then explosively press up and bring the hands inwards to a
close-grip position, a.k.a to a position where the hands are directly under the shoulders. No, you do
not need to go closer than that!
3. Once you’ve hit this position, lower yourself and explosively press up moving the hands to their
original wider position all while maintaining your rigid push-up posture. Repeat this each rep!
Spiderman Push-Up :
1. Assume a traditional push-up position, then lower yourself slowly to the ground while bringing
one leg up to the side.
2. The leg should be parallel to the floor and the oblique should be creating the contraction. Try to
avoid shifting one hip upwards and maintain your consistent push-up positioning.
3. Once you’re achieved depth, press backwards and bring the flexed leg back to its starting
position, then repeat this process on the opposing side.
Alternatives: Traditional push-ups, baby spiderman push-up (bring the leg up when in
an extended plank position, then bring it back and perform a normal push-up)
© 2020 Pheasyque
Backpack Goblet Squat :
1. Hold a filled backpack or other weighted object out in front of you with the elbows upwards and
the torso tall, then assume a split squat position.
© 2020 Pheasyque
Supine Leg Lifts / Kicks :
1. From here, casually breathe during this exercise while maintaining core flexion and lift the legs
upwards. You can either:
a. Lift both legs upwards to about 90 degree angle or just below.Lift and kick each leg one at
b. a time lifting one up about two feet, then shifting legs.
1. With a backpack held in front of the body similar to a goblet squat, stand upright
with the feet parallel with one another.
© 2020 Pheasyque
Table row :
2. Pull yourself upwards until the chest is either touching, about 3-4 inches away from the table, or you
physically can’t pull any higher. Every table is different, so scale the height of your pull on what’s feasible.
3. Once you’ve hit the top-end range of motion, contract the back as much as you can, and slowly lower
yourself down to prevent the table from wobbling and to increase time under tension. Repeat this same
process for the following reps.
Alternatives: Single-arm backpack row, bent over row with water case
1. Get into a push-up position, and position yourself with a beam, heavy piece of furniture, or stable
object about 6-8 inches away from the shoulder.
2. Once you feel stable, reach out to the object that’s positioned by you and grip it with a slightly bent
arm. If you need to bring the other arm in a couple inches, then do so!
3. After you’ve established your ground facing hand’s position and have a stable grip, perform the
single-arm assisted push-ups similar to how you would perform traditional push-ups!
Alternatives: Traditional
push-up, plyometric push-up
© 2020 Pheasyque
Rock and Roll Pistol Squat :
1. Perform a traditional pistol squat, then lower the butt all the way to the floor and push
backwards through the grounded leg and roll backwards on the back.
2. As you roll backwards, ensure the back is in flexion and you pull the knees to the chest to
create momentum. Once you can’t roll anymore, reverse the momentum and shift your energy
forward and ground one leg.
3. With the grounded leg, stand up and perform the contraction portion of the pistol. Establish
your balance and repeat the process of rolling and standing once again. You can perform
these all on one leg, or you can switch legs in-between reps.
1. Grab a towel and place it on a hardwood, tile, or any floor surface that promotes sliding.
2. Place the hips on the towel, lift the chest off the ground (as if you’re performing a baby
cobra in yoga), and reach out and place the hands on the ground similar to if you were
making a touchdown motion.
3. Once the hands are placed on the ground, maintain your body’s setup position, and
pull the body forward thinking, “pull the elbows downwards to the side”. If done correctly,
you’ll feel the contraction in your lats!
© 2020 Pheasyque
Dips :
3. Brace and lower yourself until the arms are in a 90 degree angle or just past it. Once you’ve hit this full
range of motion think, drive down and contract the triceps all the way through lockout. Then repeat the
process.
Mountain Climbers :
1. Assume an extended plank position, then bring one leg upwards with the knee driving to the
chest. Make sure you keep the hips square and avoid letting the upper body lose tension.
2. Once the knee hits full flexion, repeat this process on the opposing
side, and continue to repeat this process while maintaining your
passive breathing!
© 2020 Pheasyque
Inchworms :
2. While keeping the hips relatively high and trying to maintain a soft bend in the knees (you’ll feel the
hamstrings stretch), walk the hands outwards until you’re in an extended plank position.
3. Once you’ve hit the plank posture, perform a push-up, then walk the hands back in thinking about
maintaining the same hip and knee angles as you had before.
Handstand Push-Up :
1. Place the hands roughly a foot away from the wall and assume a lunge position,
then kick yourself upwards. Think about kicking your back leg up and driving
through the toe of the front leg.
Make sure you have on the proper foot attire to ensure you don’t scuff your
wall. Also, place a small pillow under the head to avoid bumping the head on
the ground if you’re new to this exercise.
2. Slowly lower yourself downwards until the head lightly touches, and drive
upwards by pressing through the floor and contracting the delts and triceps.
When lowering yourself downwards, try to keep the wrists and elbows
somewhat aligned similarly to what is done in the barbell overhead press.
© 2020
© 2020
Pheasyque
Pheasyque