Below, you’ll find a bodyweight workout by Mike Chang that will train your upper body – specifically, your chest, shoulders, back, biceps, triceps, and abs. All you need is a pull-up bar and some floor space. So, this is a great one for doing at home or the gym.
Video Title: Mike’s 5/5/5 Workout -The 20 Round Challenge
The 5/5/5 Upper Body Bodyweight Workout for the Chest, Shoulders, Back, Biceps, Triceps, and Abs
Instructions: Perform the following circuit nonstop for 20 rounds. Rest only if necessary.
5 Pull-ups (or chin-ups, in Mike’s case)
5 Hanging leg raises
Notes: Mike didn’t say this, but feel free to change the repetition amounts based on your needs. Make sure that each repetition amount you choose is less than 50% of your max. You can also do less rounds if 20 is too tough for you. And of course, you can adjust the difficulty of the exercises, if necessary.
I like this workout! It’s simple, can be done with minimal equipment, and it uses three great exercises. Is it the end-all, be-all of upper body bodyweight workouts? No. But it’s a good simple workout all the same that won’t take very long to complete and will have a wide variety of benefits: strength, endurance, cardiovascular, etc.
You’ve got both upper body pushing and pulling movements. And leg raises are one of the best exercises for the abs and core, in general.
Plus, not only can the workout be easily scaled to your conditioning level (doing more or less reps and/or rounds, resting more or less, etc.), but all three exercises can be easily modified, too. You can do assisted pull-ups, negative reps, or hold a flexed-arm hang in place of the pull-ups. You can do knee pushups or wall pushups. And you can do hanging knee raises or reverse crunches instead of the leg raises.
Not only will this workout help you build strength and muscle in your upper body, but it’ll also help you lose fat, too. The nature of doing nonstop strength training like this will turn up your metabolic furnace to burn calories long after you’ve finished training. So, like I said, it’s a great all-around fat burning, muscle building workout that you can do anywhere you have a pull-up bar.
Now, as I’ve said many times before, I wouldn’t necessarily look to Mike Chang for direction on exercise technique. Actually, scratch that. Don’t even think about modeling his technique! I’d highly recommend that you learn to do the exercises not only properly, but optimally – so that you can safely train for the long term. You’ll have a hard time training for the long term if you don’t perform your pull-ups through a full range of motion, and strain your neck during leg raises.
So, be sure to take exercise technique seriously. You can thank me later.
And if you’re interested in learning more about Mike Chang’s Six Pack Shortcuts program, check out my complete review where I cover the many pros and cons here: Six Pack Shortcuts Review.
Check out this comment that was left on my review page not too long ago…
That, right there, is why I do what I do!