{"id":8429,"date":"2021-04-16T15:42:47","date_gmt":"2021-04-16T20:42:47","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=8429"},"modified":"2021-04-16T15:42:47","modified_gmt":"2021-04-16T20:42:47","slug":"advanced-home-workout-hundreds-of-bodyweight-reps-in-less-than-15-minutes","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/advanced-home-workout-hundreds-of-bodyweight-reps-in-less-than-15-minutes\/","title":{"rendered":"Advanced Home Workout: Hundreds of bodyweight reps in less than 15 minutes!"},"content":{"rendered":"<p><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-8433\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/advanced-bodyweight-workout-yt-thumb.jpg?resize=1170%2C658&#038;ssl=1\" alt=\"\" width=\"1170\" height=\"658\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/advanced-bodyweight-workout-yt-thumb.jpg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/advanced-bodyweight-workout-yt-thumb.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/advanced-bodyweight-workout-yt-thumb.jpg?resize=1024%2C576&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/advanced-bodyweight-workout-yt-thumb.jpg?resize=768%2C432&amp;ssl=1 768w\" sizes=\"(max-width: 1170px) 100vw, 1170px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you are an advanced lifter, you may struggle to get in a good workout from home, especially if you don\u2019t have any equipment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We have a home workout for you today that will help you burn fat, build muscle, and get a great workout in &#8211; <\/span><b><i>\u00a0with no gym membership or equipment required!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">By the time you are finished, pending how many rounds you choose to do, you will have pumped out anywhere from<\/span> <b><i>180 to 240 reps\u2026 in under 15 minutes!!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">That sure sounds like a<\/span><b><i> killer workout <\/i><\/b><span style=\"font-weight: 400;\">to us!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t have to have a gym membership or any equipment to break a sweat, build lean calorie-burning muscle, and lose some body fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It helps to have a well structured workout &#8212; but what you really NEED is all out <\/span><b><i>EFFORT <\/i><\/b><span style=\"font-weight: 400;\">and<\/span><b><i> CONSISTENCY!!\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">You do those last two things and we\u2019ll\u00a0 take care of the rest in today\u2019s\u00a0 <\/span><b>Advanced Bodyweight Workout!!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t understand how to perform any of the\u00a0 movements below, or need any further clarity on the workout structure, <\/span><b>we filmed an instructional video <\/b><span style=\"font-weight: 400;\">for you to check out before you begin.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>AT-HOME ADVANCED BODYWEIGHT WORKOUT\u00a0<\/b><\/p>\n<div>\n<p>&nbsp;<\/p>\n<div style=\"position: relative; overflow: hidden; padding-bottom: 56.25%;\"><iframe style=\"position: absolute;\" title=\"Advanced Bodyweight Workout 210418 Lav4\" src=\"https:\/\/cdn.jwplayer.com\/players\/nKYy6wUP-5L2UHiXt.html\" width=\"100%\" height=\"100%\" frameborder=\"0\" scrolling=\"auto\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<p style=\"text-align: center;\"><b>What you need:<br \/>\n<\/b><span style=\"font-weight: 400;\">A small space, timer or watch to keep up with rest times, and your own body!<\/span><b><br \/>\n<\/b><\/p>\n<p style=\"text-align: center;\"><b>Workout Structure:<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">5 exercises &#8212; 12 reps of\u00a0 each exercise (focusing on proper form and tempo.)<br \/>\n<\/span><span style=\"font-weight: 400;\">10-20 seconds of rest between each exercise.<br \/>\n<\/span><span style=\"font-weight: 400;\">Repeat for 3-4 rounds.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Exercises:<br \/>\n<\/b><span style=\"font-weight: 400;\">Spiderman Push-ups<br \/>\n<\/span><span style=\"font-size: 1rem;\">Jump Lunge Knee Drives<br \/>\n<\/span><span style=\"font-weight: 400;\">L-Sits (3 seconds on\/2 seconds off)<br \/>\n<\/span><span style=\"font-weight: 400;\">Dive-bomber Push-ups<br \/>\n<\/span><span style=\"font-weight: 400;\">One Leg Burpees<\/span><\/p>\n<p><span style=\"font-weight: 400;\">** Total workout duration will vary depending on how long it takes you to complete each set and how many rounds you perform. For most advanced lifters 4 rounds should take no longer than 15 minutes!<\/span><\/p>\n<p><b>If you enjoy this style of workout &#8230;<\/b><b><i>You will LOVE our at-home no equipment program <\/i><\/b><a href=\"https:\/\/vshred.com\/sp\/move\/soc-all\/\" target=\"_blank\" rel=\"noopener\"><b><i>MOVE.<\/i><\/b><\/a><\/p>\n<p><a href=\"https:\/\/vshred.com\/sp\/move\/soc-all\/\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"alignnone size-full wp-image-8281\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/03\/MOVE-Mixed.jpeg?resize=600%2C600&#038;ssl=1\" alt=\"\" width=\"600\" height=\"600\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/03\/MOVE-Mixed.jpeg?w=600&amp;ssl=1 600w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/03\/MOVE-Mixed.jpeg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/03\/MOVE-Mixed.jpeg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/03\/MOVE-Mixed.jpeg?resize=60%2C60&amp;ssl=1 60w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p><a href=\"https:\/\/vshred.com\/sp\/move\/soc-all\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">MOVE<\/span><\/a><span style=\"font-weight: 400;\"> is a totally equipment free home workout program designed for both males and females of ALL fitness levels!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You get 30 days of workouts with NO repetitive exercises and all of the workouts can be done in<\/span><b><i> 20 MINUTES OR LESS!\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">It is a one-time purchase that NEVER expires, so you can do it one time through or over and over again!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to the workout program, you will also get <\/span><b>nutrition guidance and free recipes, <\/b><span style=\"font-weight: 400;\">as well as<\/span> <span style=\"font-weight: 400;\">access to our private facebook<\/span><b> support group!<\/b><\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" class=\"alignnone size-full wp-image-8245\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/03\/ezgif.com-gif-maker-2.gif?resize=600%2C1067&#038;ssl=1\" alt=\"\" width=\"600\" height=\"1067\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Community and support is CRUCIAL in reaching your goals!<\/span> <span style=\"font-weight: 400;\">With our support groups <\/span><b><i>you are NEVER alone!\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">For more information on MOVE AT-HOME &#8211;<\/span><b><a href=\"https:\/\/vshred.com\/sp\/move\/soc-all\/\" target=\"_blank\" rel=\"noopener\"> CLICK HERE<\/a>!<\/b><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you are an advanced lifter, you may struggle to get in a good workout from home, especially if you don\u2019t have&#8230;<\/p>\n","protected":false},"author":129,"featured_media":8433,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[7087,32,22,53],"tags":[],"yst_prominent_words":[913,4304,702,1449,126,118,229,907,7085,509,217,1894,2137,946],"class_list":["post-8429","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-at-home-workout","category-body-toning","category-body-workouts","category-full-body-workouts"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/advanced-bodyweight-workout-yt-thumb.jpg?fit=1280%2C720&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-2bX","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/8429","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=8429"}],"version-history":[{"count":6,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/8429\/revisions"}],"predecessor-version":[{"id":8436,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/8429\/revisions\/8436"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/8433"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=8429"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=8429"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=8429"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=8429"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}