Boa noite galera, encontrei um E-Book de BW que consiste em 3 ciclos de 6 semanas cada, treinando 3 vezes na semana. Retirei apenas o treino, e vou postar aqui os 3 ciclos. Está em inglês, mas com um pouco de conhecimento, dá pra entender perfeitamente...

“Tabata” consiste em descansar apenas 10 segundos e fazer 8 rounds.

Bodyweight Workout: Cycle 1

Bodyweight Workout: Cycle 1, Week 1, Day 1

Week 1, Day 1: Interval Day

Rest 1 minute between sets.

A.

1 minute Squat-Thrust-Burpee

1 minute Strict Push Ups

1 minute Alternating Abdominal Bicycles

B.

4 Rounds:

30 seconds Handstand Hold

30 seconds Air Squats

1 minute Double Raised legs

C.

4 Rounds:

30 seconds of Bird Pickers (right leg)

30 seconds of Bird Pickers (left leg)

10 Unbroken Knees to Elbows

1 minute Janda Situps

D.

4 Rounds:

30 seconds Plank to Push Up (alternating sides)

30 seconds Star Jumps

1 minute Alternating Abdominal Single Leg Lift Twist

E.

2 Rounds:

1 minute of Inchworm Push Ups

1 minute of Lunges

1 minute Kimura Situps

F.

2 Rounds:

1 minute of Alternating Air Squat with a kick

5 Diamond Push Ups

20 seconds Plank

G.

1 minute Burpee, with alternating side jump to right and left

1 minute Forward Bend to Kick Through, alternating on the right and left

1 minute Abdominal Around the Worlds

H.

4 Rounds:

30 seconds of Dive Bomber Push Ups to Cobra

30 seconds Alternating One-Arm Tapping Push Up or Clapping Push Up

1 minute Double Raised Legs

Bodyweight Workout: Cycle 1, Week 1, Day 2

A.

Air Squats

Push Ups

Alternating Lunges

Burpees

Rest 2 minutes

B.

Hollow Rock

Superman

V-ups

Bodyweight Workout: Cycle 1, Week 1, Day 3

A.

4x Max effort Pull Ups

4x 10 Dragon Flags

Rest 2 minutes between sets

B.

5 Rounds:

5 Dips, using box

10 Box Jumps

15 Janda Sit Ups

Bodyweight Workout: Cycle 1, Week 2, Day 1

A.

1 minute Squat-Thrust-Burpee

1 minute Strict Push Ups

1 minute Alternating Abdominal Bicycles

B.

4 Rounds:

30 seconds Handstand hHold

30 seconds Air Squats

1 minute Double Raised Legs

C.

2 Rounds:

1 minute of Jump Squats

10 Forward Lunges on right and left leg

1 minute Janda Sit Ups

D.

4 Rounds:

30 seconds Plank to Push Up, alternating arms

30 seconds Star Jumps

1 minute Alternating Abdominal Single Leg Lift Twist

E.

2 Rounds:

1 minute of Inchworm Push Ups

1 minute of Lunges

1 minute Kimura Sit Ups

F.

2 Rounds:

1 minute of Alternating Air Squat with a kick

5 Diamond Push Ups

20 seconds Plank

G.

1 minute Burpee, with alternating side jump to right and left

1 minute Forward Bend to Kick-Through, alternating right and left

1 minute Abdominal Around the Worlds

H.

4 Rounds:

30 seconds of Dive Bomber Push Ups to Cobra

30 seconds Alternating One Arm Tapping Push Up or Clapping Push Up

x4

1 minute Double Raised Legs

Bodyweight Workout: Cycle 1, Week 2, Day 2

A.

Air Squats

Burpees

V-ups

Air Squats

(Rest as needed)

B.

Plank

Slide Plank (alternating right and left)

Forearm Plank

Bodyweight Workout: Cycle 1, Week 2, Day 3

A.

4x Max Effort Push Ups, minus 1

4x 10 Unbroken Toes to Bar

Rest 2 minutes between sets.

B.

3 Rounds:

5 Pull Ups

10 Box Jumps

20 Slow Alternating Abdominal Bicycles

Bodyweight Workout: Cycle 1, Week 3, Day 1

A.

1 minute Squat-Thrust-Burpee

1 minute Strict Push Ups

1 minute Alternating Abdominal Bicycles

B.

4 Rounds:

30 seconds Handstand Hold

30 seconds Air Squats

1 minute Double Raised Legs

C.

1 minute Squat-Thrust-Burpee

1 minute Strict Push Ups

1 minute Janda Sit Ups

D.

4 Rounds:

30 seconds Plank to Push Up, alternating arms

30 seconds Star Jumps

1 minute Alternating Abdominal Single Leg Lift Twist

E.

2 Rounds:

1 minute of Inchworm Push Ups

1 minute of Lunges

1 minute Kimura Sit Ups

F.

2 Rounds:

1 minute of Alternating Air Squat with a kick

5 Diamond Push Ups

20 seconds of Plank

G.

1 minute Burpee, with alternating side jump to right and left

1 minute Forward Bend to Kick Through, alternating on the right and left

1 minute Abdominal Around the Worlds

H.

4 Rounds:

30 seconds of Dive Bomber Push Ups to Cobra

30 seconds Alternating One Arm Tapping Push Up or Clapping Push Up

1 minute Double Raised Legs

Bodyweight Workout: Cycle 1, Week 3, Day 2

A.

Air Squats

Push Ups

Alternating Lunges

Burpees

Rest at least 2 minutes

B.

Hollow Rock

Superman

V-ups

Bodyweight Workout: Cycle 1, Week 3, Day 3

A.

4x Max Effort Pull Ups

4x 10 Dragon Flags

Rest 2 minutes between sets

B.

5 rounds:

5 Dips with box

10 Box Jumps

15 Janda Sit Ups

Bodyweight Workout: Cycle 1, Week 4, Day 1

A.

1 minute Squat-Thrust-Burpee

1 minute Strict Push Ups

1 minute Alternating Abdominal Bicycles

B.

4 Rounds:

30 seconds Handstand Hold

30 seconds Air Squats

1 minute Double Raised legs

C.

4 Rounds:

30 seconds of Bird Pickers (right leg)

30 seconds of Bird Pickers (left leg)

10 Unbroken Knees to Elbows

1 minute Janda Situps

D.

4 Rounds:

30 seconds Plank to Push Up (alternating sides)

30 seconds Star Jumps

1 minute Alternating Abdominal Single Leg Lift Twist

E.

2 Rounds:

1 minute of Inchworm Push Ups

1 minute of Lunges

1 minute Kimura Situps

F.

2 Rounds:

1 minute of Alternating Air Squat with a kick

5 Diamond Push Ups

20 seconds Plank

G.

1 minute Burpee, with alternating side jump to right and left

1 minute Forward Bend to Kick Through, alternating on the right and left

1 minute Abdominal Around the Worlds

H.

4 Rounds:

30 seconds of Dive Bomber Push Ups to Cobra

30 seconds Alternating One-Arm Tapping Push Up or Clapping Push Up

1 minute Double Raised Legs

Bodyweight Workout: Cycle 1, Week 4, Day 2

A.

Air Squats

Push Ups

Alternating Lunges

Burpees

Rest as needed.

B.

Hollow Rock

Superman

V-ups

Bodyweight Workout: Cycle 1, Week 4, Day 3

A.

4x Max Effort Pull Ups

4x 10 Dragon Flags

Rest 2 minutes between sets

B.

5 rounds:

5 Unbroken Dips with box

10 Burpee Box Jumps

15 Janda Sit Ups

Bodyweight Workout: Cycle 1, Week 5, Day 1

A.

1 minute squat-thrust-burpee

1 minute strict push ups

1 minute alternating abdominal bicycles

B.

4 Rounds:

30 seconds handstand hold

30 seconds air squats

1 minute double raised legs

C.

1 minute Squat-Thrust-Burpee

1 minute Strict Push Ups

1 minute Alternating Abdominal Bicycles

D.

4 Rounds:

30 seconds Plank to Push Up , alternating right and left

30 seconds Star Jumps

1 minute Alternating Abdominal Single Leg Lift Twist

E.

2 Rounds:

1 minute of Inchworm Push Ups

1 minute of Lunges

1 minute Kimura Sit Ups

F.

2 Rounds:

1 minute of Alternating Air Squat with a kick

5 Diamond Push Ups

20 seconds of Plank

G.

1 minute Burpee with alternating side jump to right and left

1 minute Forward Bend to Kick Through, alternating on the right and left

1 minute Abdominal Around the Worlds

H.

4 Rounds:

30 seconds of Dive Bomber Push Ups to Cobra

30 seconds Alternating One Arm Tapping Push Up or Clapping Push Up

1 minute Double Raised Legs

Bodyweight Workout: Cycle 1, Week 5, Day 2

A.

Star Jumps

Push Ups

Alternating Lunges

V-ups

Rest as needed

B.

Janda Sit Up

Unweighted Turkish Get Up

Bodyweight Workout: Cycle 1, Week 5, Day 3

A.

4x5 Pull Ups

4x10 Knees to Elbows

Rest 2 minutes between sets

B.

4 Rounds:

400 meter Run or Row

25 Air Squats

Bodyweight Workout: Cycle 1, Week 6, Day 1

A.

1 minute Squat-Thrust-Burpee

1 minute Strict Push Ups

1 minute Alternating Abdominal Bicycles

B.

4 Rounds:

30 seconds Handstand Hold

30 seconds Air Squats

1 minute Double Raised Legs

C.

4 Rounds:

30 seconds of Bird Pickers (Right leg)

30 seconds of Bird Pickers (Left leg)

10 unbroken Knees to Elbows

1 minute Janda Sit Ups

D.

4 Rounds:

30 seconds Plank to Push Up, alternating arms

30 seconds Star Jumps

1 minute Alternating Abdominal Single Leg Lift Twist

E.

2 Rounds:

1 minute of Inchworm Push Ups

1 minute of Lunges

1 minute Kimura Sit Ups

F.

2 Rounds:

1 minute of Alternating Air Squat with a kick

5 Diamond Push Ups

20 seconds Plank

G.

1 minute Burpee with alternating side jump to right and left

1 minute Forward Bend to Kick Through, alternating on the right and left

1 minute Abdominal Around the Worlds

H.

4 Rounds:

30 seconds of Dive Bomber Push Ups to Cobra

30 seconds Alternating One Arm Tapping Push Up or Clapping Push Up

1 minute Double Raised Legs

Bodyweight Workout: Cycle 1, Week 6, Day 2

A.

Air Squats

Push Ups

Alternating Flying Lunges

Burpees

Rest as needed

B.

Hollow Rock

Superman

V ups

Bodyweight Workout: Cycle 1, Week 6, Day 3

A.

4x Max Effort Push Ups, minus 1

4x 10 Unbroken Toes to Bar

Rest 2 minutes between sets.

B.

3 Rounds:

5 Pull Ups

10 Box Jumps

20 Slow Alternating Abdominal Bicycles

Bodyweight Workout: Cycle 2

Bodyweight Workout: Cycle 2, Week 1, Day 1

A.

5 Rounds (all movements unbroken):

5 Close Grip Push Ups

10 Leg Raises with hands behind head

25 Air Squats

B.

5 Rounds, rest 1 minute between rounds:

30 Seconds Plank to Push Up

30 Seconds Mountain Climbers

30 Seconds Side Plank Crunch Right

30 Seconds Side Plank Crunch Left

Bodyweight Workout: Cycle 2, Week 1, Day 2

A.

Handstand Holds at Wall for 10-15 minutes

(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest,

etc.)

B.

Tabata:

Horse Stance Squats

Dragon Flags

Hindu Push Ups

Bridges

Bodyweight Workout: Cycle 2, Week 1, Day 3

A.

5x5

Tempo Strict Push Up ( 1-2-3 down 1-2-3 up)

5x1

Pistol (One Legged Squat)

B.

5 Rounds:

30 Seconds Burpees

30 Seconds Bear Crawls

30 Forearm Plank Hold

Rest 20 seconds between rounds.

Bodyweight Workout: Cycle 2, Week 2, Day 1

A.

5x5

Staggered Push Up (on each side)

5x5

Cossack Squat (on each side)

B.

5 Rounds:

30 Seconds Hollow Rock

30 Seconds Flying Lunges

30 Seconds Superman

Rest 30 seconds between rounds.

Bodyweight Workout: Cycle 2, Week 2, Day 2

A.

Handstand Holds at Wall for 10-15 minutes

(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest)

B.

Tabata:

Horse Stance Squats

Dragon Flags

Hindu Push Ups

Bridges

Bodyweight Workout: Cycle 2, Week 2, Day 3

A.

5x5

Tempo Strict Push Up ( 1-2-3-4 down, 1-2-3-4 up)

5x2

Pistols

B.

5 Rounds:

30 Seconds Burpees with Push Up

30 Seconds Bear Crawls

30 Seconds Forearm Plank Hold

Rest between rounds 45 seconds

Bodyweight Workout: Cycle 2, Week 3, Day 1

A.

5x8

One Arm Raised Push Up (use medicine ball or kettlebell)

5x25

Crossed Arms Squats (unbroken)

Rest 1 minute between rounds

Bodyweight Workout: Cycle 2, Week 3, Day 2

A.

Handstand Holds at Wall for 10-15 minutes

(Work through variations of holds - one leg touching wall, no wall, one leg to parallel, alternating knees to chest.)

B.

Tabata:

Horse Stance Squats

Dragon Flags

Hindu Push Ups

Bridges

Bodyweight Workout: Cycle 2, Week 3, Day 3

A.

5x (All movements unbroken):

5 Close Grip Push Ups

10 Leg Raises with hands behind head

15 Air Squats

B.

30 Seconds Spiderman Push Up on right side

30 Seconds Janda Sit Ups

30 Seconds Spiderman Push Ups on left side

30 Seconds Janda Sit ups

Bodyweight Workout: Cycle 2, Week 4, Day 1

A.

One Arm Raised Push Up (use medicine ball or kettlebell): 5x5

Burpees: 5x5

Rest 1 minute between rounds

B.

Spend 10-15 Minutes Working Through One-Arm Wall Push Ups

C.

5 Rounds:

30 Seconds Inchworm Push Ups with Jump Through

30 Seconds Abdominal Bicycles

30 Seconds Forearm Plank Hold

Rest 20 seconds between rounds

Bodyweight Workout: Cycle 2, Week 4, Day 2

A.

Handstand Holds at Wall for 10-15 minutes

(Work through variations of holds - one leg touching wall, no wall, one leg to parallel, alternating knees to chest.)

B.

Tabata:

Horse Stance Squats

Dragon Flags

Hindu Push Ups

Bridges

Bodyweight Workout: Cycle 2, Week 4, Day 3

A.

One Arm Raised Push Up (use medicine ball or kettlebell): 5x5

Burpees: 5x20

Rest 1 minute between rounds

B.

Spend 10 minutes working through One-Arm Wall Push Ups

C.

5 Rounds:

30 Seconds Inchworm Push Ups with Jump Through

30 Seconds Abdominal Bicycles

30 Seconds Side Plank Hold Right and Left Sides

Rest 20 seconds between rounds

D.

3 Rounds:

30 seconds Plank to Push Up

30 seconds Mountain Climbers

Rest between rounds 20 seconds

Bodyweight Workout: Cycle 2, Week 5, Day 1

A.

One Arm Raised Push Up (use medicine ball or kettlebell): 5x5

Burpees: 5x5

Rest 1 minute between rounds

B.

Spend 10-15 minutes working through One-Arm Wall Push Ups

C.

5 Rounds:

30 Seconds Inchworm Push Ups with Jump Through

30 Seconds Abdominal Bicycles

Rest 20 seconds between rounds

Bodyweight Workout: Cycle 2, Week 5, Day 2

A.

Handstand Holds at Wall for 10-15 minutes

(Work through variations of holds - one leg touching wall, no wall, one leg to parallel, alternating knees to chest.)

B.

Tabata:

Horse Stance Squats

Dragon Flags

Hindu Push Ups

Bridges

Bodyweight Workout: Cycle 2, Week 5, Day 3

A.

5 Rounds:

5 Raised One Arm Push Up with medicine ball/kettlebell

10 Bridges

15 Air Squats

20 Kimura Sit Ups

B.

3 Rounds:

30 seconds Plank to Push Up

30 seconds Mountain Climbers

30 seconds Side Plank Hold Right and Left Sides

Rest 20 seconds between rounds

Bodyweight Workout: Cycle 2, Week 6, Day 1

A.

5x5: One Arm Raised Push Up (Use medicine ball or kettlebell)

5x20: Burpees

Rest 1 minute between rounds

B.

Spend 10-15 minutes working through One-armed Wall Push Ups

C.

5 Rounds:

30 seconds Inchworm Push Ups with Jump Through

30 seconds Abdominal Bicycles

Rest 20 seconds between rounds

Bodyweight Workout: Cycle 2, Week 6, Day 2

A.

Handstand Holds at Wall for 10-15 minutes

(work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest)

B.

Tabata

Horse Stance Squats

Dragon Flags

Hindu Push Ups

Bridges

Bodyweight Workout: Cycle 2, Week 6, Day 3

A.

5 Rounds:

5 Raised One Arm Push Up with Medicine Ball/Kettlebell

10 Bridges

15 Air Squats

20 Kimura Sit Ups

B.

3 Rounds:

30 seconds Plank to Push Up

30 seconds Mountain Climbers

30 seconds Side Plank Hold Right and Left Sides

Rest 20 seconds between rounds

Bodyweight Workout: Cycle 3

Bodyweight Workout: Cycle 3, Week 1, Day 1

A.

5x3

Kneeling One Arm Push Up on Each Side

5x3

Pistols

B.

3x

1 Minute of Squat to Lunge Alternating Sides

1 Minute of Abdominal Bicycles

Max Handstand Hold at Wall

C.

4x

30 Seconds Spiderman Push Up Right Side

30 Seconds Janda Sit Ups

30 Seconds Spiderman Push Ups Left Side

30 Seconds Janda Sit ups

Bodyweight Workout: Cycle 3, Week 1, Day 2

A.

Tabata:

Diamond Push ups

Jump Squats

Janda Sit Ups

Cossack Squats

B.

Tabata:

Superman

Hollow Rock

Mountain Climbers

Bodyweight Workout: Cycle 3, Week 1, Day 3

A.

5x5

Kneeling One Arm Push Up on Each Side

5x25

Crossed Arms Air Squats (unbroken)

B.

3 x 1 Minute Rounds:

Squat to Lunge Alternating Legs

Side Plank to Push Up

Abdominal Around the Worlds

(Rest 45 seconds between rounds)

Bodyweight Workout: Cycle 3, Week 2, Day 1

A.

5 Rounds:

2-4 Negative One Arm Push Ups

B.

3 Rounds:

1 Minute of Squat to Lunge Alternating Sides

1 Minute of Abdominal Bicycles

Max Handstand Hold at Wall

C.

4 Rounds:

30 Seconds Spiderman Push Up Right Side

30 Seconds Janda Sit Ups

30 Seconds Spiderman Push Ups Left Side

30 Seconds Janda Sit ups

Bodyweight Workout: Cycle 3, Week 2, Day 2

A.

Tabata:

Diamond Push ups

Jump Squats

Janda Sit Ups

Cossack Squats

B.

Tabata:

Superman

Hollow Rock

Mountain Climbers

Bodyweight Workout: Cycle 3, Week 2, Day 3

A.

5x3 Negative One Arm Push Ups

5x30 Seconds Handstand Holds

B.

3 x 1 Minute Rounds:

Squat to Lunge Alternating Legs

Side Plank to Push Up

Abdominal Around the Worlds

(Rest 45 seconds between rounds)

Bodyweight Workout: Cycle 3, Week 3, Day 1

A.

5x10 Close Grip Push Up *(unbroken sets)

5x30 Seconds Cossack Squat

(Rest 1 Minute between sets)

B.

3 Rounds:

1 Minute of Squat to Lunge Alternating Sides

1 Minute of Abdominal Bicycles

Max Handstand Hold at Wall

C.

4 Rounds:

30 Seconds Spiderman Push Up Right Side

30 Seconds Janda Sit Ups

30 Seconds Spiderman Push Ups Left Side

30 Seconds Janda Sit ups

Bodyweight Workout: Cycle 3, Week 3, Day 2

A.

Tabata:

Diamond Push ups

Jump Squats

Janda Sit Ups

Cossack Squats

B.

Tabata:

Superman

Hollow Rock

Mountain Climbers

Bodyweight Workout: Cycle 3, Week 3, Day 3

A.

5x5 Negative One Arm Push Ups

5x25 Crossed Arms Air Squats

B.

3 Rounds:

1 Minute of Squat to Lunge Alternating Sides

1 Minute of Abdominal Bicycles

Max Handstand Hold at Wall

C.

4 Rounds:

30 Seconds Spiderman Push Up Right Side

30 Seconds Janda Sit Ups

30 Seconds Spiderman Push Ups Left Side

30 Seconds Janda Sit ups

Bodyweight Workout: Cycle 3, Week 4, Day 1

A.

5x5

One Arm Wall Push Up

5x5

Pistols

B.

5 Rounds:

30 Seconds Inchworm Push Ups with Jump Through

30 Seconds Abdominal Bicycles

30 Seconds Forearm Plank Hold

Rest 20 seconds between rounds.

Bodyweight Workout: Cycle 3, Week 4, Day 2

A.

Tabata:

Diamond Push ups

Jump Squats

Janda Sit Ups

Cossack Squats

B.

Tabata:

Superman

Hollow Rock

Mountain Climbers

Bodyweight Workout: Cycle 3, Week 4, Day 3

A.

Spend 10-15 minutes working through One Arm Push Up variations and progressions (try to work through at least 5

sets of 2-3 on each side with wide legs).

B.

3 x 1 Minute Rounds:

Squat to Lunge Alternating Legs

Side Plank to Push Up

Abdominal Around the Worlds

(Rest 45 seconds between rounds)

Bodyweight Workout: Cycle 3, Week 5, Day 1

A.

Spend 10-15 minutes working through One Arm Push Up variations and progressions (try to work through at least 5

sets of 2-3 on each side with wide legs).

B.

5x

30 Seconds Inchworm Push Ups with Jump Through

30 Seconds Abdominal Bicycles

30 Seconds Air Squat with Crossed Arms

Rest 20 seconds between rounds.

Bodyweight Workout: Cycle 3, Week 5, Day 2

A.

Tabata:

Diamond Push ups

Jump Squats

Janda Sit Ups

Cossack Squats

B.

Tabata:

Superman

Hollow Rock

Mountain Climbers

Bodyweight Workout: Cycle 3, Week 5, Day 3

A.

Spend 10-15 minutes working through one arm push up variations and progressions (try to work through at least 5

sets of 1-3 on each side with wide legs).

B.

3 Rounds:

1 Minute of Squat to Lunge Alternating Sides

1 Minute of Abdominal Bicycles

Max Handstand Hold at Wall

C.

4 Rounds:

30 Seconds Spiderman Push Up Right Side

30 Seconds Janda Sit Ups

30 Seconds Spiderman Push Ups Left Side

30 Seconds Janda Sit ups

Bodyweight Workout: Cycle 3, Week 6, Day 1

A.

Spend 10-15 minutes working through one arm push up variations and progressions (try to work through at least 5

sets of 2-3 on each side with legs closer).

B.

5 Rounds:

30 Seconds Inchworm Push Ups with Jump Through

30 Seconds Abdominal Bicycles

30 Seconds Air Squat with Crossed Arms

Rest between rounds 20 seconds

Bodyweight Workout: Cycle 3, Week 6, Day 2

A.

Tabata:

Diamond Push Ups

Jump Squats

Janda Sit Ups

Cossack Squats

B.

Tabata:

Superman

Hollow Rock

Mountain Climbers

Bodyweight Workout: Cycle 3, Week 6, Day 3

A.

Work through one arm push up variations and progressions for 10 - 15 minutes.

B.

3 x 1 Minute Rounds:

Squat to Lunge Alternating Legs

Side Plank to Push Up

Abdominal Around the Worlds

Rest 45 seconds between rounds.

É isso. Qualquer erro vou arrumando, abraço

Editado 8/03/2014 às 22:02 03/8, 2014 por Vitinhows

A quanto tempo tu treina? Esse bw aí não é coisa pra iniciante, caso ja tenha experiencia, achei legal!

Se tu ainda for iniciante, recomendo a leitura do livro Convict Conditioning. Lá tem um treino legal desde o iniciante mesmo.

to ligado.. to fazendo o treino do agaboy por enquanto, é tenho um fb pronto também.. esse treino talvez eu faça algum dia