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6X4 BODY WEIGHT WORKOUTS (created by gymless.org@gmail.com)
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REVISIONS:
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2012-12-22  New version of workout created. Basically added 2
            more workouts to the existing 4. 

            If you're looking for my original program please 
            see the following link: 

            http://pastebin.com/raw.php?i=gqL3mVeP

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URLS/LINKS TO THIS PAGE:
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URL/LINK:   http://pastebin.com/raw.php?i=6985tvfg

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GENERAL NOTES/INSTRUCTIONS:
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1.  Repeat a given circuit 4 times for a given day's workout.

2.  Move from one exercise to the next without stopping more
    than is absolutely necessary.

3.  Should take about 25-30 minutes +/- if you don't lollygag
    between exercises.

4.  Having said that, do not rush any single rep. Do not use
    momentum to your advantage. Do reps slowly, purposefully
    using the widest range of motion that's practical and safe.

5.  You should break sweat about 1/2 way thru the 3rd set. If
    not you may be resting too much between sets.

6.  Having said that, please listen to your body, know your
    limits. Exercise safely.

7.  For lower body, core and push-ups I typically do 30-40 
    reps, otherwise upper body push/pull exercises (e.g. 
    pull-ups, handstand presses etc.) are performed in the 
    order of 10-20 reps per set.

8.  A typical regimen for the nOob might be do 2 circuits (say 
    1 & 2) on consecutive days, have a day of rest, do another 
    2 circuits (say 3 & 4) over the next 2 consecutive days, 
    then 2 days of rest. On rest days perhaps doing yoga or 
    walking. e.g.

    WEEK 1:
        Mon: Workout 1
        Tue: Workout 2
        Wed: Yoga
        Thu: Workout 3
        Fri: Workout 4
        Sat: Yoga
        Sun: Walk

    WEEK 2:
        Mon: Workout 5
        Tue: Workout 6
        Wed: Yoga
        Thu: Workout 1
        Fri: Workout 2
        Sat: Yoga
        Sun: Walk

        ...

    The suggested schedule should produce good results for the 
    average person. Try it and modify it to suit your schedule, 
    lifestyle etc. 

    That goes for any of the exercises too, make it your own,
    optimize it using exercises you know work well for you. 
    Consider what I've provided here a mere starting point or
    template.

    Personally, I typically do 4 days circuit training, then a 
    day of yoga, then back to the circuit training. On weekends 
    I often do the circuit training and yoga, perhaps a 1 to 2
    hour walk as well if I'm up to it. Overall I'm averaging 5
    circuits, 2 yoga sessions and 2 one hour+ walks a week.

    Feels good man.

9.  The gear I'm using:

    http://bit.ly/pull-up-bar-png
    http://bit.ly/parallel-bars-png
    http://bit.ly/medicine_ball
    http://tinyurl.com/20lb-weighted-vest
    2 sets of dumbbells, 2x20 and 2x40 pounds.

    When I'm on the road I'm just resourceful, e.g. you can 
    do pull-ups by putting a towel over the top of a door, 
    inverted pull-up rows can be done off a stable dining room 
    table etc.

10. Pictorial evidence:

    A 54 year old's work in progress: 

    http://oi49.tinypic.com/egu13o.jpg

11. Feedback. Like it? Hate it? Suggestions for improvements?

    I don't think this is the end all, be all program. HARDLY! 
    It's a great start but I want it to be better, way better. 
    Help me out man, if you know of some better exercises etc.
    ante up please. 

    THANKS!

    gymless.org@gmail.com

    Thanks! 

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THE TEMPLATE:    
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1. Legs
2. Abs
3. Upper body, push
4. Upper body, pull

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THE WORKOUTS:    
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Workout #1:
1. Calf Raises(v)
2. Double Crunch(b)
3. Wide Push-Ups(v)
4. Pull-Ups(v)

Workout #2:
1. Lunges(v)
2. Russian Twists(b)
3. Semi Planche Push-Ups
4. Dead Lifts w/Shrugs[#]

Workout #3:
1. Squats(v)
2. V-Ups
3. Diamond Push-Ups(v)
4. Wide Pull-Ups(v)

Workout #4:
1. Bulgarian Lunges(v)
2. Inverted Rope Climbers
3. Hand Stand Presses
4. Inverted Full BW Rows

Workout #5:
1. Sumo Squats(v)
2. Parallel Bar Knee Raises
3. Parallel Bar Full BW Push-Ups
4. Chin-Ups(v)

Workout #6:
1. Lateral Lunges
2. Side Crunches
3. Parallel Bar Dips(v)
4. Lateral Raises[#]

(v) = Wearing weighted vest.
(b) = Using medicine ball.
[#] = Using dumbbells.

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/END
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