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 Chad Howse Presents…
The Boxing Bodyweight Program

I don’t always do bodyweight workouts, but when I do,

I train like a fighter.

If you don’t know my story, I’ll give you the short

version.

I was a skinny kid growing up, an athlete, but very

skinny. I tried for 8 years to build muscle and to forge
my ideal body through bodybuilding and all sorts of
other methods, yet yielded no real changes in how I
looked or performed.

Alas, I finally quit.

I’d had enough of my skinny genetics and my inability

to make any changes in my physique – sounds like a
great training coach eh? (yes, I’m Canadian) – so I quit
all-together.

Kind of…

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 I’ve been infatuated with boxing ever since I was a wee
lad.

My old man gave me a documentary on Ali when I was

3. My mom would talk endlessly about her childhood
hero as an Italian, Rocky Marciano. I grew up idolizing
warriors like Arturo Gatti and Mickey Ward.

I watched every fight there ever was, yet I knew no one

that boxed. I played hockey when I was young, then
basketball, but after an injury forced me to put my
basketball dreams on the back-burner, coinciding with
my frustrating inability to build a stronger body, I
sought out the best boxing gym in my city and started
my life as a fighter.

I jumped in head first.

The great thing about boxing is that building muscle

mass can actually work against you. Thus, over the
next 3 years I fought 6 times, losing only once (my first
fight), but packed as much strength and power into my
fighting weight as humanly possible, and largely doing
bodyweight workouts.

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 Sure we flipped tires, slammed sledgehammers, and
performed Oly lifts, but after every session we’d do
bodyweight circuits.

At the end of my 3 year stint in the fight game I was

still infatuated with the sport, but I wanted to move on,
to start a business, and, along with the knowledge I
learned from my old school boxing trainers, finally
build my ideal body.

This program consists of the best bodyweight

workouts I used when I was fighting.

They’re old school and hard.

There’s no gimmicks or tricks just hundreds of years of

knowledge.

That’s what sets boxers apart from the rest of the

fitness or sports industries: it’s a sport that’s been
around for hundreds of years.

It was in the original Olympics, and the training

methods have been passed down and perfected just as
long.

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 My trainer’s old man was a trainer, as was his old man,
and so forth. You don’t just wake up one day and
decide to be a boxing trainer. It’s in your blood. It’s
taught to you by someone who wants to pass on their
legacy, and it’s the fighters that benefit, or in this case,
you.

But before we get into the actual workouts and the

program, we’re going to solve you inability to build
muscle or burn fat at the source:

Your hormones.

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 Why You Can’t Build Muscle or Burn
Fat

There’s a step we miss in our efforts to build an ideal

body; a step that’s no fault of our own as most of the
institutions that educate us on how to attain said body
neglect to teach us this very same step.

What’s terrible is that to truly build our deal body, both

with strength and athleticism, and a ripped, muscular
physique, we need this step more than any other.

The piece of the puzzle I’m referring to is, of course,

creating optimal testosterone levels. High, natural
testosterone levels will help you burn more fat, faster,
as well as build more muscle, faster as well.

Most of us, start by doing things that actually lower

our T levels, making it an uphill battle, trust me, that’s
what I did for my first 8 years of training.

I started off like many of you, as a skinny guy trying to

build muscle. Like most skinny guys seeking out a

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 more muscular build, I dove into the muscle mags for a
solution.

The problem with the muscle mags is that they

recommend a “bulking” protocol, but bulking actually
lowers testosterone levels in men, making it, then,
harder to build muscle, and especially the lean muscle
that we all want.

To find out how bulking ruins your gains, check out

this article:

How Bulking
How BulkingRuins
RuinsYour
YourGains
Gains

Alas, year after year, and program after program, I

went in circles, never fully achieving the body I’d
embarrassingly only have in my dreams. Instead of the
ripped, athletic, muscular body I wanted so very bad,
I’d get skinny-fat, then a little more muscular, but
never “ideal”. The reason for the ups and downs was
that I never addressed my hormones.

It’s our hormones that have the greatest effect on our

body composition, and for guys, this hormone is
testosterone. And where we’re failing to provide you
with information as to how to make these hormones

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 optimal, we’re failing you by not providing you with
this vital step in developing the best body you can
create.

So, how do you force your body to create more

men are
testosterone, even though men areproducing
producingless and
less and
lessof
less ofititeach
eachdecade?
decade?

1. Lose fat first (this’ll help you build more muscle).

The boxing program you’re about to do will help with

this in a big, big way. So get started on it tomorrow.

I’m sure you’ve been told that the best way to build
muscle is to eat as much food as humanly possible so
you can gain the mass, which will help you gain the
muscle. What this actually does is it makes it tougher
for your body to gain the lean muscle tissue that you
really want.

So what’s the fix? It all has to do with your diet. Lift to

build muscle and get stronger, but make sure you’re
having the right macronutrients at the right time so
you’re not gaining too much fat.

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 For skinny guys, there’s a way to eat that’s different
from heavier guys. Of course, skinny guys need more
carbs to pack on the extra pounds, it’s when you have
these carbs that will help you keep your gains lean.
We’ll talk about this a bit later…

Back to the fat…

Fat opposes testosterone. The two don’t play well

together. When you have excess bodyfat, you’re going
to have higher estrogen levels, and estrogen is an
enemy of testosterone. So just as it’s important to fix
your diet, make sure you’re training your butt off as
well.

2. Eat more fat.

Testosterone is created in the testes; hence,

testosterone – when your body converts cholesterol
into testosterone. Cholesterol is produced naturally by
the body, which is a great thing, but we can also get it
from dietary fats, like those of the saturated,
monounsaturated, and polyunsaturated variety.

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 Alas, you need these healthy fats from fruits, veggies,
nuts, oils, and animals, to produce optimal
testosterone levels.

If you’re not giving your body enough fat, which can be

up to 60% of your macros consumed daily (yes, that’s a
lot), you’re not feeding your body the building blocks it
needs to produce the testosterone levels that will get
you your ideal body, no matter how you define it.

3. Find time to de-stress.

Estrogen is an enemy of testosterone, but cortisol may

be its greatest enemy, and one of the causes of
increased cortisol levels in our bodies comes from
increased stress. So if you’re constantly worrying and
stressed out, find time to de-stress and put things into
perspective.

Another trick to lower cortisol levels when they’re often

at their height is getting your post workout nutrition
down.

Supplement – or juice with oranges after a workout –

with vitamin c and zinc. The C will combat the cortisol
that’s elevated during a workout, and the zinc will

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 block aromatase, which is a precursor to estrogen. This
will keep your testosterone levels high when you need
them most, aiding you in your post-workout recovery.

What’s the most important thing you can do to

naturally increase your testosterone levels?

Fix your diet!

If you follow the right diet, you’ll force your body to

produce more testosterone, which will help you recover
faster, use more fat as fuel, both factors will help you
build more muscle and burn more fat.

33 Ways
Ways to NaturallyIncrease
to Naturally IncreaseYour
YourTestosterone
Testosterone Levels
Levels
Through Diet
Through Diet

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 Fixing your hormones is the first step.

When you’ve figured out how to create optimal

testosterone levels your body and your genetics will no
longer be the thing holding you back.

I’m a skinny guy with skinny guy genetics, but that’s

also me on the cover of this ebook. You don’t have to
be held back by your genetics, let your hormones aid
you in your quest.

Now, the program…

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 the Boxing Bodyweight Program

For eons, boxing revolved exclusively around

bodyweight training. Push-ups and pull-ups
dominated the legend’s workouts. And with these
bodyweight-only routines, they became the fittest
humans on the face of the planet.

Bodyweight training, from a boxing standpoint,

however, isn’t your typical bodyweight method. It isn’t
easy. It’s not predicated on being for “everyone”. This
shit’s tough. It’s painful. But by God it’ll get you in the
best shape of your life.

With that, a brief intro that hopefully stirred you into a

frenzy, incapable of sitting for 5 more minutes, let’s
dive into the routine that will be yours over the next
month.

Enjoy…

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 The Layout

Round #1
Supersets

The first “set” of the workout will be a metabolic

superset designed to help you burn a boat load of fat,
right at the beginning of the workout.

I should add that the goal of each of these workouts

isn’t to merely burn fat, but to build muscle, increase
power and strength, and get in great shape.

If you’ve never done a superset before, it’s two

exercises done consecutively, with rest coming after
the set. What this does is it not only helps us burn far
more calories than a conventional set, but it cuts the
workout time in half.

The focus of the first set will be two compound

exercises. These exercises focus on bigger muscle
groups, but also more than one muscle group at a

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 time, helping us burn more calories than we would
with isolation.

Focus on performing these exercises at a good speed,

while maintaining proper form. Also, make sure you’re
performing a full range of motion with each rep. Don’t
cut a rep in half to increase the tempo.

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 Round #2
Giant Sets

I’m sorry to say, but supersets are just the warm-up.

To compound the metabolic effect of the first sets of
the workout, we’re throwing in giant sets, which are
three exercises performed consecutively, with rest only
coming after the set has been completed.

This is yet another way to get more work done in less

time, and to raise our metabolism so we continue
fighting fat long after we’ve left the gym.

In these sets we’re purposely working the entire body.

We’ll start in one area of the body, the legs as an
example, then move to the upper body with the next
exercise, then back down to the lower body. Doing this
makes our blood travel a greater distance than it would
were we to focus only on one muscle group at a time.
What that does is it helps us burn more calories – i.e.
more fat.

We’ve also dropped the rest time from 60 seconds in

the first set, to 45 seconds in the second set. This

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 helps us create more lactic acid, and it forces us to
recover faster.

In boxing, recovery time is everything. You have 60

seconds between rounds to fully recovery from a 3-
minute round. If you don’t fully recover, and your
opponent does, you’re in for a world of hurt.

As such, fighters shorten their recovery time between

rounds during training. Often down to 45-seconds, or
even 30-seconds. That’s what we’re doing with the
giant sets. So we’re not only fighting our fat, we’re
getting in better shape as well.

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 Finishers – Rounds 3, 4, and 5

During the previous sets we’ve been going at a good

pace, building lactic acid, burning fat, and building
muscle. Now comes the finisher. This is the hardest
part of every workout, and it’s what separates the
winners from the losers.

Of course, you may not be able to burn through these

at the beginning of the program, but by the end, we’ll
have you blasting through these finishers like it’s
nobody’s business.

Here’s the real trick with these finishers:

They’re timed.

So what? Well, it’s a trick my trainer taught me when I

was fighting. By timing sets, we can’t count in our
heads and gage when the set will be over. It’s as much
a mental test and a test of will, as it is a physical test.

That’s what makes a round in a fight so tough. There

aren’t any reps to count. It’s almost as if there’s no
visible light at the end of the tunnel. We just have to

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 keep on pushing and continue fighting until that bell
sounds.

With these metabolic finishers, keep pushing until you

hear that bell.

Set up a watch or a timer to 30 seconds, or keep your

eye on the clock and rotate through each exercise.
There are four of them per round, with a 60-second
rest period coming at the end of each.

I would say save some gas in your tank for the final
round, but don’t. Push yourself as hard as you can. If
you can’t make it to the end, you can’t. But with each
workout you’ll get closer and closer to where you want
to be.

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 Changes in Tempo

For the bodyweight program, we’re doing everything at

full speed throughout. However, if you find the
workouts a bit easy, or if you want to push this
program beyond the four weeks that it currently is, you
can make some changes in the tempo of the first 2
sets to accomplish both.

Since the workouts are already at full speed – and with

good reason – the only change in tempo you’re going
to be doing is to slow the exercises down. At first, only
slow the eccentric contraction.

The eccentric contraction is the way down on a push-

up, pull-up, squat etc… It’s when the muscle
lengthens. You want to keep the concentric contraction
– where the muscle shortens or “contracts” – at full
speed.

Combine this change in tempo with the added tension

I’m going to explain to you next, and you can increase
lactic acid build-up even further, while adding more
difficulty to the program if you want to push it to a 5th
or even 6th week.

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 Adding Tension

There are many ways and angles we can work each

muscle. Using the chest as an example, there’s the
press, and the fly – or the squeeze. By combining both,
we can add more tension to an exercise, making a
bodyweight program even more difficult that it already
is.

Check out the video below where I show you how to

make a push-up way more difficult.

http://www.youtube.com/watch?v=sTcggprVauM

The same tactics can be applied to every exercise.

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 Making it a Plyometric (advanced)

In sticking with the theme of making the program

more difficult, we can also make it “plyometric”. That
is, we can make it more explosive. If I’m preparing for
a fight, I’m going to use plyometrics instead of regular
exercises.

They’ll help boost metabolism, while increasing power

and explosiveness at the same time.

To do this, all you do is make each exercise into a

“jump”. I put quotations on the word jump because
you’re not going to necessarily jump with a push-up,
pull-up or inverted row. You’re simply going to get
some separation between you and the ground.

With the lower body exercises, you are literally going to

make them into a jump. Here are the variations I’m
talking about.

Note: If you’re going to make these alterations, you’re

an advanced trainee. Meaning you’ve been training
with weights, or for athletics for 2 or more years. You

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 know your way around a gym, and the proper form for
these exercises should be already known.

 Push-ups – clap push-ups

 Split squat – jump split squat
 Step-ups – jump step-ups (don’t alternate feet)
 Chin-ups – clap chin-ups
 Knee push-ups – clap knee push-ups
 Dips – clap dips (or just get separation between
your hands and the dips bar)

Most of everything else is already plyometric, like frog

jumps and tuck jumps. Keep the burnout sets as is.

Single-Limb Training

For the single limb exercises, like the split squat,

lunge, or step-up, focus on one leg at a time before
moving on to the next.

The exceptions:

Step-up Jumps – alternate legs as you jump.

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 Setting Up Your Training Schedule

The bodyweight program is four days of intense

training each week. You want to separate these four
days up as much as your schedule allows it. If you can’t
due to scheduling conflicts, don’t worry about it, but
here’s an ideal setup for the week.

 Monday – Day 1
 Tuesday – Day 2
 Wednesday – Recovery Day (go for a run or
sprints)
 Thursday – Day 3
 Friday – Recovery Day (take the full day off)
 Saturday - Day 4
 Sunday - Recovery Day (go for a run or sprints)

This schedule will allow you the necessary time to

recover from the training you’ll be doing so you can
get optimal results.

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 Conclusion

Now you’re ready to start the program. It’s going to be

tough. You’re going to have times where you want to
quit, but keep pushing. Compete with yourself every
workout. Time your workouts, see how long it takes
you and try to cut that time down.

Work harder and work faster.

The only way to ensure your success is to…

START NOW!

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 Day 1 Sets Exercise Reps Rest
#1 Circuit #1
3 Inverted
Rounds A1. Row 15+
A2. Push-ups 20 60 sec
3 #2 Circuit #2
15
B1. Split squat each
15 or
B2. Chin-ups failure
Step-up 15
B3. jumps each 45 sec
3 #3 Calisthenics
Knuckle
Round 1 C1. Push-ups 30 sec
Upper C2. Floor Licks 30 sec
C3. Walk-Outs 30 sec
Knee Push-
C4. ups 30 sec 60 sec
Round 2 C1. Lunges 30 sec
Lower C2. Squats 30 sec
C3. Tuck Jumps 30 sec
C4. Frog Jumps 30 sec 60 sec
Round 3 C1. Crunches 30 sec
Changing
Abs C2. Levels 30 sec
C3. Bicycle 30 sec
Mountain
C4. Climbers 30 sec 60 sec

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 Day 2
#1 Circuit #1
3 Knee Push-
Rounds A1. ups 30
Inverted 15 or
A2. Row failure 60 sec
3 #2 Circuit #2
B1. Dips 15
B2. Frog Jumps 15
B3. Tuck Jumps 10 45 sec
3 #3 Calisthenics
Knuckle
Round 1 C1. Push-ups 30 sec
Upper C2. Floor Licks 30 sec
C3. Walk-Outs 30 sec
Knee Push-
C4. ups 30 sec 60 sec
Round 2 C1. Lunges 30 sec
Lower C2. Squats 30 sec
C3. Tuck Jumps 30 sec
C4. Frog Jumps 30 sec 60 sec
Round 3 C1. Crunches 30 sec
Changing
Abs C2. Levels 30 sec
C3. Bicycle 30 sec
Mountain
C4. Climbers 30 sec 60 sec

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 Day 3
#1 Circuit #1
3

Rounds A1. Box Jumps 15

A2. Tuck Jumps 15 60 sec
3 #2 Circuit #2
Inverted
B1. Row 15
Close Grip
B2. Push-up 20
10
each
B3. Lunge Jumps leg 45 sec
3 #3 Calisthenics
Knuckle
Round 1 C1. Push-ups 30 sec
Upper C2. Floor Licks 30 sec
C3. Walk-Outs 30 sec
Knee Push-
C4. ups 30 sec 60 sec
Round 2 C1. Lunges 30 sec
Lower C2. Squats 30 sec
C3. Tuck Jumps 30 sec
C4. Frog Jumps 30 sec 60 sec
Round 3 C1. Crunches 30 sec
Changing
Abs C2. Levels 30 sec
C3. Bicycle 30 sec
Mountain
C4. Climbers 30 sec 60 sec

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 Day 4
#1 Circuit #1
3
Rounds A1. Burpees 15
A2. Walk-Outs 15 60 sec
3 #2 Circuit #2
Knee Push-
B1. ups 30
Inverted
B2. Row 15
10
Step-up each
B3. Jumps leg 45 sec
3 #3 Calisthenics
Knuckle
Round 1 C1. Push-ups 30 sec
Upper C2. Floor Licks 30 sec
C3. Walk-Outs 30 sec
Knee Push-
C4. ups 30 sec 60 sec
Round 2 C1. Lunges 30 sec
Lower C2. Squats 30 sec
C3. Tuck Jumps 30 sec
C4. Frog Jumps 30 sec 60 sec
Round 3 C1. Crunches 30 sec
Changing
Abs C2. Levels 30 sec
C3. Bicycle 30 sec

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 What’s Next?

If building your ideal body is something you’re serious,

check out this free guide to naturally increasing
testosterone in men. It’s the first step to your ideal
body, don’t miss it!

Click here:
http://chadhowsefitness.com/alpha/testosterone-2/

Enjoy!

Chad Howse

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