No matter what the goal, body weight workouts are a crucial part of maintaining a healthy lifestyle. They are great at protecting the joints and increasing strength, speed, endurance, and synergistic movement. Most body weight workouts can be performed anywhere from a hotel room to out on the beach, so this eliminates the excuses to be lazy on vacations.
My favorite part of working without weights is the low impact on the central nervous system (CNS). This is will help to decrease recovery time and get an athlete ready for the next training session. This also means that body weight work can, and should, be performed everyday without risk of over training. This does not mean the muscles will not get sore (any type of overload, body weight or not, will cause soreness), but they will recover and build a tolerance more quickly than with weights. As always, the devil is in the dosage.
If the goal of the days training is to get in a great workout to progress towards a goal, push to the point of intensity as normal. Take a small break and do it again until the training is complete. If the goal is to recover for the next training session, then take the intensity down to 50% - 70% and increase the rest breaks. The goal is to feel energized after the workout instead of broken down.
20 Jumping Jacks
Optional: 30 - 90 second Plank
4-6 rounds with minimal breaks
As always, the reps can be changed to fit the individual need of the client. The listed rep scheme is just the baseline I give my clients to insure they are pushing themselves. Most people believe that bodyweight workouts are not valuable to experienced lifters. This is not the case; even with no weight, the rules of progressive overload stand firm.
Suggested reps: 8-16 each with planks from 30-90 secs
Basic Ass Kicker:
10 Lateral Lunges (each side)
20 Jumping Jacks
Repeat for 4-8 Rounds with as little rest as possible
ACSM Certified Fitness Professional