40 Minute Intense Bodyweight Muscular Endurance [Level 3 to 6]

TopShop · July 30, 2024

40 Minute Intense Bodyweight Muscular Endurance [Level 3 to 6]

By TopShop Bodyweight Workouts 21 Comments

Video Transcript

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My ultimate intention today is to say sorry I apologize to all my followers who follow turning on the notification Bell just to get more workouts but unfortunately I’m no longer active on YouTube what’s up ladies and gentlemen it’s been a while since I talk in front of camera on YouTube and today is going to be an interesting workout it’s going to be a little bit different from what you’ve been doing if you’ve been following my workout so FYI I personally completed this workout before making this intro to make sure that what I’m sharing is legit and Yep this is my part of sweat well he just going to say I pour water but whether or not I’m pouring water and faking it all you need to do is just witness me working out this entire session without any cut so how is this workout is going to work is instead of working out by time we’re going to combine working out by reps and time so each repetition going to break it down to 20 reps and 10 reps 20 Reps for the first exercise and 10 Reps for the second exercise but these two exercises is still under the time of 2 minute so the challenge is there is a cycle when you completed two exercises that’s one cycle within the time remaining let’s say 2 minutes let’s say complete everything 1 minute you still have 1 minute remaining repeat the cycle and this will lead you to cycle number two so for those of you you’ve been requesting hardcore stuff you want to challenge level five level six do at least two cyclos and if not ultimately like I always mentioned your form the way how you maintain your form and keeping it steady is far more important than the numbers alone and after this entire workout I will talk a little bit on my personal life live on what’s going on with me and the reason why I hardly post on YouTube anymore but first let’s get our workout in let’s [Music] go go [Music] [Applause] no [Music] [Music] B he [Music] [Music] rest [Applause] [Music] here 30 seconds rest That’s How We Do It 2 minutes do your absolute best if you manage to do it fast you’ll be able to do more if not taking it slow but as long as you complete 30 sorry 20 10 times up for the next one go [Music] n [Music] [Music] n a [Music] [Music] [Music] [Music] rest the tip is try to pace yourself it’s still very early of the workout so it’s very tempting to go fast to follow my Pace I say back off a little bit if you’ve been training your super Feit of course you can follow my Pace all right but for overall I’m not judging you want to start slow steady because it’s going to be 40 [Music] minutes go [Music] [Music] the [Music] turn [Music] [Applause] [Music] [Applause] [Music] [Music] rest [Music] [Applause] [Applause] [Music] go [Applause] [Music] [Music] I got to move on [Music] I got to Mo on [Music] I got a one one [Music] rest I’ve changed my shoe earlier my shoe actually I’m using different insoles and I just don’t feel comfortable and uh yeah up next 20 Jacks and 10 I’m not going to say what exercise just do it because overthinking can be a problem let’s [Music] go go I got to move [Music] I [Music] got I got a one [Music] oh and under underr yeah yeah going underr yeah going under [Music] [Applause] [Music] [Music] [Music] rest so far people want to take extra challenge feel free to challenge my two cycle within 2 minutes that means after finish one is one cycle try to complete two cycles and uh situation like if you completed two cycle there’s still time left don’t stop continue with the next [Music] cycle go [Music] [Music] only [Music] [Music] [Music] look [Music] com [Music] don’t stop moving on to the next cycle until the times is out rest yep doesn’t matter whether you can only do one rep in next cycle before times up just do it Non-Stop and uh almost halfway there remember as you get tired don’t focus on the cycle focus on your form your form is more important than the [Music] numbers go [Music] [Music] look n [Music] we all be the same song [Music] we all the same we all rest all right so he’s about one and a half cycle for this uh doesn’t matter because this is more to the squeeze so even though if you don’t didn’t hit two cycles it’s okay as long as you squeeze like I mentioned you squeeze mention you maintain your form and uh right get ready for next [Music] one go [Music] we all same we all be the same something [Music] [Music] so I [Music] we all believe the [Music] same so I we all the same so [Music] [Applause] [Music] I my [Music] dance my dance like a touchdown yeah no I’m St like I’m touchdown I get through my dance like touch down I’m tou my dance I my dance my [Music] dance I get through my dance like a touch I get through my dance like a [Music] touch I can do my dance I can touch down like I’m touch I my dance like a touch like I’m tou I do my dance like a touch like I’m I [Music] Dan I my dance with T I do my dance with a touch [Music] my I you my dance like a touch I you my dance like a [Music] touch I my dance like a touch [Music] [Applause] I get through my dance [Music] like I my dance [Music] TCH I can do my dance like [Applause] [Music] T rest I do for [Music] you go [Music] what I will do for you [Music] I would do [Music] for I for you [Music] what I would I [Music] [Music] rest this pretty boter BR brutal and yeah a great example even though you have time left don’t stop I only can do like extra one burby still committing to it all [Music] right go what I do for you [Music] [Music] [Music] he [Music] [Music] a [Music] [Music] rest [Music] go [Music] [Music] in my in my soul in my soul in my soul I I the soul I feel so in my soul in my soul in my soul in my soul [Music] I’m alone so alone in my soul in my soul in my soul in my soul in my soul in my soul in my soul in my soul in my soul in my soul in my soul in my soul in my soul in my soul in my soul in my [Applause] [Music] [Music] rest all right guys and girls I’m I know this is tough but from now onwards it’s going to be even harder so I would say forget about the cycle forget about the the repetitions to aim focus on your form good form for this because the exercises can be quite technical if you do it wrong you don’t want unwanted injuries go in my soul in my soul in my soul in my soul in my soul in my soul in in my soul in my soul in my soul in my soul in my soul in my in my [Music] [Applause] [Music] [Applause] [Music] so [Music] [Music] life goes up and it goes down life goes up and it goes down life goes up and it goes down life goes up and it goes [Music] down go [Music] down rest [Music] go [Music] down go [Music] goes up it goes down life goes up goes down life goes up it goes [Music] down goes up it goes down [Music] go down [Music] [Music] rest [Music] [Music] last cycle of the day I got nothing much else to say I just want to catch my breath so yep let’s finish this strong together let’s [Music] go go w [Music] [Applause] [Music] [Applause] [Music] he [Music] [Music] a [Music] [Applause] [Music] all right I’m aiming for cycle number two but I don’t think I can make it in time but still carrying on finishing the repetitions of 10 burpees even the time is up let’s go [Music] go hot R is about 180 easily well uh I didn’t me it in time like I mentioned in the beginning of the video as in uh High Level Training my standard is to aim about two cycles within one round so not every every round I hit the target yeah but it doesn’t matter as long as uh I did my best don’t get disappointed if you can keep up with me this kind of training is not for beginners and even intermediate trainers or even Advan people who does like CrossFit running will still struggle if you’re wondering uh what timer did I use actually it’s my own app I just earned Five Points by only using the timer and there’s a level leveling system here right so by the time you watch this video maybe this new version is already out right you can download this app download link is in the description you can download app uh by tapping the card here what should you do for cooling down obviously first thing first get your breath in control deep breath and out in and out don’t be too technical in your breathing breathing should be natural if you don’t feel comfortable taking a deep breath it’s okay just breathe normally and then slow work on breathing in deep breath breathing out because the best way to recover is not after your trading it’s immediately right after your training get your breathing in right and yeah ultimately you need to get in your nutrition enough of sleep you already know what works for you it’s all about just doing it uh stretch yes you should stretch um wherever you feel tight stretch I won’t be running you through you can also get stretches from here my app right so going to catch my breath a little and then I will talk about uh why am I not posting so frequent a what’s going on with me Jordan your Fitness what a workout so guys and girls if you’re wondering where have I been I’m still here especially for those of you who still following my Instagram Facebook I’m posting as usual it’s just that YouTube I I hardly post because a lot of things going on other than just training you see I’m a dad I have two kids I have uh family stuff and uh for information body weight is just small part of everything that I’ve did did most of my training um is resistance training yeah Gym training I’ve been doing this for 17 years so the reason why I’m no longer on body weight because as many of you actually follow me from uh during the pandemic and after that because everyone stays at home everyone want to work out to sweat it out instead of going out running so this is where my channel is being visible to your feet fortunately the pandemic is over but unfortunate for my site and there is not much demand in body weight and if you ask me is body weight essential if you want to build a nice physic body weight is not the best body weight is a cardio convenient time saer but weight training is what gives me the density the chest the muscle right of course you can be hybrid you can combine both weight trining and body weight trining unless you want to challenge yourself your cardiovascular you want to get in your cardio because the weather is bad you want to do something like CrossFit but without doing all the Olympic lifting yes it is good for you but still I will strongly still encourage everyone if you want to lose weight it’s about calorie deficit if you want to lose weight you want to do cardio it’s okay to go out and run in fact going out and run you get some vitamin D outdoor healthy microbiome so much more so this is what uh holding me back also the reason why I created less body weight is because my life involved in weight training I do running I’m a big fan of running I do content for Instagram and Facebook is just so overwhelming doing so many things so body weight is kind of like once a week once a month thing and this is why I’m hardly on YouTube anymore yes for sure I should do resistance training uh videos but I personally think that I should create a new channel start from zero subscribers focusing on weights training and to be honest it’s not worth the energy because I’m old um yeah I’m I’m still young but I’m for information I’m almost 40 years old and uh not the youngest out there it’s very mental tax thing I would say instead of me doing resistance training download my training app you can find all my w training uh tutorial there but ultimately you don’t even need to download my training app YouTube nowadays a lot of great Fitness uh coaches influencers that provides insightful weight training do give them a follow learn from them so it’s a lengthy talk it’s been a while I talk that long on YouTube and uh I’m not really a person that likes to talk Talking is not my fault the moment I talk people just leave and uh really appreciate you still staying here listen to me talking and it’s YouTube YouTube I think should be fine doing a long lengthy talk like this and will I be posting more frequent on body weights my answer is at the moment no it’s going to be less now and this is why I want to say sorry and thank you for following turning on the notification Bell and many of you actually follow my workout and get benefits and if you are worrying that if I stop posting your fitness journey will be affected I was say this is unhealthy because my goal is to make you be your own personal trainer right don’t rely on me right and feel free to repeat my older videos they are evergreen I’m pretty sure they can last you for a lifetime unless some else come up with a peill that when you eat a peel you don’t even need to exercise you get sixpack app not going to be happening in the next like 50 years I hope right so keep on exercising keep on training and uh yeah I see you in the next one maybe peace [Music] so if you’re wondering uh what I’ve been working on I just mentioned earlier apparel but not just like those uh limited time only apparel this is serious a whole new line of uh lifestyle and fitness crossover fitness clothing it’s very versatile and uh it’s a good Feit and you can see some of my videos on Instagram Facebook that I’ve posted my content already wearing this and obviously t-shirt as well is not just about you know those tank top sess thing showing muscles this handpick with the finest uh textured durable quality and yes obviously this one to make sure that it won’t come off even washing in a machine which is not really recommended hand wash is still the best more sleepless yep look at the texture just look at the texture the one I’m bearing for gym Inus shorts yeah I designed this cutting to make sure that it is friendly for movement like lunges even running right for squats jumping and yet can show c a little bit of a lake muscles so y when is this going to be launched still work in progress I don’t want to rush the production is because no point rushing for the launch but deliver bad stuff right so still work in progress you will know if I publish this if I launch this you will know right from my social media Facebook Instagram I will announce there or maybe YouTube we see how

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Essential Bodyweight Exercises

Push-Ups

Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.

Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.

Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
Jump Squat: Add a jump at the end of each squat for an extra cardio boost.

Lunges

Lunges are great for working your legs and improving balance and stability.

Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.

Planks

Planks are a core-strengthening exercise that also engages your shoulders and glutes.

Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.

Bodyweight Workout Routine

Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:

Warm-Up: 5 minutes of light jogging or jumping jacks.
Push-Ups: 3 sets of 15 reps.
Bodyweight Squats: 3 sets of 20 reps.
Forward Lunges: 3 sets of 15 reps per leg.
Forearm Plank: 3 sets of 1-minute hold.
Cool Down: 5 minutes of stretching.

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40 Minute Intense Bodyweight Muscular Endurance [Level 3 to 6]