Using the 'ig #uscle *roups &irst
The primary circuit focuses on usin$ your #i$$est muscle $roups& as these are the ones that "ill also $enerate the stron$est responses to keep your meta#olism stron$ ,ou "ill take an e(ercise that focuses on each of the
#i$ movements and use them in the primary circuit They areH
• )pped *ody .Push0
• )pper *ody .Pull0
• .Lower0 *ody
%lon$ "ith #reakin$ do"n your e(ercises as push3 or pull3& there are also planes of movements to consider The main ones #ein$ vertical3 and a
horiLontal3 This means pushin$pullin$ your #ody at different an$les&
"hich "ill also stress your muscles in a different "ay This allo"s variety and different stimulus for true #ody stren$th and #alance
Upper .Push0 ;%ercises
I personally think it is important to "ork #oth a vertical and horiLontal
movement for your push3 e(ercises Remem#er that you are also needin$
/ different push3 movements& one for "orkout % and another for "orkout *
• 9orkout % – horiLontal push3 e(ercise
• 9orkout * – vertical push3 e(ercise
,ou are pro#a#ly "onderin$ "hat kind of e(ercises are horiLontalvertical for a push3 9ell for #ody"ei$ht movements it comes do"n to / specific
Bodyweight Overdrive 6@ Mike O'Donnell
e(ercises that really are the primary ones -as "ell other variations.
• Pushup – JoriLontal push3
• Dip E 2ertical push3
The pushup is the "ay in "hich you can horiLontally apply your muscles in relation to your #ody It is a horiLontal push compared to your #ody's a(is ,ou of course need to #e facin$ the floor in order to have $ravity "ork as resistance -vs standin$ strai$ht up. To make it easier& use your hands hi$her up such as usin$ #ody"ei$ht straps at an an$le or pushin$ a$ainst a stepcouch
%n optional #and e(ercise "ould #e a
standin$ #and press in front -"ith the #and
secured around somethin$ #ehind you for resistance.
The dip is the "ay in "hich you can lo"er your #ody and push it up in a vertical plane ,ou "ill need to support yourself on somethin$ such as
#ody"ei$ht straps& rin$s& #ars& chairs& or some other sturdy o#+ect to lo"er do"n and push yourself up
,ou can also say that a handstand pushup -pushin$ your #ody up. or overhead press "ith "ei$hts is a vertical push3& #ut "e are $oin$ to use those e(ercises as an options in the secondary circuit
Upper .Push0 ;%ercise ;%amples
• !tandard pushups -hands hi$her up for decreased difficulty& feet hi$her up for increased difficulty.
Bodyweight Overdrive 6A Mike O'Donnell
pper p#sh dip eer"ise,
#sing legs $or assistan"e
• 9ei$hted pushups -usin$ resistance #ands around or "ei$htE vestheavy #ackpack.
• *ody"ei$ht strap pushups -various an$les.
• 0lose or "ide -hand placement. pushups
• !piderman pushups
• Dips usin$ #ody"ei$ht strap& rin$s& #ars& chairs& etc %ssistance "ith feet in front#ehind or "ei$hted for advanced
• Optional standin$ resistance #and press -various an$les and tensions.
Upper .Pull0 ;%ercises
The opposite of a pushin$3 movement is a pullin$3 movement This "ill also use different muscles in the arms -#iceps. and #ack -"here as pushin$
e(ercises uses more chestshoulderstriceps. Kust like the push3
movements& "e are $oin$ to have / planes of movements for the pull3 as
"ell Jere are the main e(ercises that used for those planes of movementH
• 5"nverted6 'ody ,ow – JoriLontal pull3
• Pullup/Chin3up – 2ertical pull3
This is "here you "ill need some sort of e?uipment or #ar to use to pull your o"n #ody *ody"ei$ht straps are $reat for this kind of movements
,ou can also use #odyE#ars& dip station& pullup #ar& rope& play$round #ars&
s"in$s& or "hatever your creative mind can come up "ith ,ou +ust need to
#e under somethin$ and pull yourself to"ard it usin$ $ravity -and your
#ody"ei$ht. as resistance
%ssistance can #e used such as a looped #and for pullupschinEups& usin$
le$ assistance& or ad+ustin$ the an$le of the straps for the e(ercise The hi$her you stand up -for ro"s.& the easier it "ill #ecome ,ou can increase resistance #ein$ all the "ay do"n on the floor& puttin$ feet hi$her up& or
Bodyweight Overdrive 6B Mike O'Donnell
usin$ additional "ei$ht -like a heavy #ackpack or "ei$htEvest.
Optional #and e(ercises include standin$ #and ro"s and #and pullEdo"ns
,ou could also su#stitute in ro"s "ith "ei$hts such as a #ar#ell& dum##ell&
kettle#ell or sand#a$
Upper .Pull0 ;%ercise ;%amples
• Pullups -palms facin$ a"ay.& narro" or "ide $rips
• 0hinEups -palms facin$ to"ards.& narro" or "ide $rips
• Feet assistance or looped #ands for decreased resistance& "ei$hted
#ody -vest#ackpack. for increased resistance
• Inverted #ody ro"s usin$ straps#ar-s. !tand up hi$her for
decreased resistance& move do"n closer -more parallel. to the floor for increased resistance Put feet up on #o( for hi$hest resistance
• Rope clim#s
• Optional resistance #and ro"s -various an$les and tensions.
• Optional resistance #and pullEdo"ns -in place of pullups.
• %lso could use D*:*"ei$hts for ro"s -standard or rene$ade style.
Bodyweight Overdrive 8C Mike O'Donnell
A horiontal row eer"ise. Can !e done #sing straps,
!ars, or other s#pport syste%s.
.Lower0 'ody ;%ercises
The last e(ercise in the primary circuit "ill use your #i$$est muscles you have& your le$slo"er #ody They push& pull and $o in all planes of
movement ,ou can also use different versions of movements that focus on usin$ #oth le$s or +ust one le$ at a time -unilateral. *e$inners may need to stick to / le$$ed e(ercise versions -"hen possi#le. and advanced people can use unilateral for $reater challen$es
Personally I'm a fan of usin$ unilateral as much as possi#le !ince "e are lookin$ for the most tension and muscle recruitment& usin$ one le$ at a time "ill load up our muscles more -assumin$ you can not add enou$h resistance for a / le$$ed movement.
%lso the unilateral e(ercises "ill increase the factor of insta#ility "ill force more hip sta#iliLers to "ork& as "ell as increase more ROM !omethin$
applica#le to your every day activities "hether playin$ sports or +ust movin$
stuff around the house
*reakin$ do"n our movements "e have a variety of push and pull options -and some hy#rid that use #oth. I like to la#el more of the ?uad3 dominant
Bodyweight Overdrive 81 Mike O'Donnell
plit s#ats $or in"reased loading on one leg at a ti%e.
movements as a push3 and more of the hamstrin$$lut3 dominant
movements as pull3 It is pro#a#ly #est to split them up "ith our "orkouts % 5 * The main lo"er #ody e(ercises that "ould $o "ith each areH
• 4o"er Pushuad – !?uat4un$e
• 4o"er PullJam-$lut. – Jip RaiseE>(tensionDeadlift
The lun$e is really a hy#rid as it can dominate #oth ?uads and ham$lut dependin$ on ho" it is done -for"ard lun$e& #ack"ards lun$e& "alkin$
lun$es. 7othin$ to really "orry a#out& #ut +ust of note for you
There are also many variations that can #e used "ith each especially dealin$ "ith 1 or / le$$ed versions -such as a sin$le le$ split s?uat or sin$le le$ #and"ei$ht deadlift.
.Lower0 'ody ;%ercise ;%amples
• / le$$ed s?uats -add resistance for increased difficulty such as
"ei$hts or resistance #and.
• 1 le$$ed s?uats& split s?uats -rear foot up on somethin$ hi$her.&
pistols& assistance "ith #ody"ei$ht straps
• For"ard lun$es
• *ack"ard lun$es
• 9alkin$ lun$es
• Dia$onal4ateral lun$es
• !tep ups
• Floor hip raisee(tension -1 or / le$$ed.
• Floor hip raisele$ curl usin$ straps
• 1 or / le$$ed RD4deadlifts -"ei$hts#ands.
Bodyweight Overdrive 8/ Mike O'Donnell
#ore ;%ercise ;%planations
*elo" are links to a $reat site that has more e(planations of the #i$
movements -and more. Kust click on the link if you need more info
• Pushup
• Dip
• 0hinup
• Inverted Ro"
• !plit !?uat
• !in$le 4e$ Deadlift
• Jip RaiseE>(tension
• 4un$e
Choose +our Primary ;%ercises
!o to $et started& first all you have to do is choose "hat e(ercises you "ill
#e doin$ for the primary circuits for "orkout % and * Kust fill in the #lanks
#elo"
Workout/;%ercise Workout $ Workout '
Upper Push
Upper Pull
Lower
Bodyweight Overdrive 86 Mike O'Donnell