This is a strength workout I came up with that uses bodyweight only. A few quick notes to perform it properly. The pectoral muscles in the chest are designed to bring your arms to the center of your body. When you do the pushups try to bring your arms to the center of your body while doing them. This engages the chest more than without the subtle difference. For the neck routine you will need a medicine ball. Take the medicine ball place it on a wall in front of you. Use a timer set on a minute. Lean into the ball and use your neck to keep it up. When the minute is up move to the left side of your neck and repeat, move to the right side and repeat, move to the back of your neck and repeat. Basically when each minute is up you rotate to different sides of your neck.
50 Pushups( take 30 secs. to perform each rep)
50 Squats(take 30 secs. to perform each rep)
50 Standing Butterfly Situps
50 Pike Pushups(take 10 secs. to do each rep)
45 Second Sprint standing in place
2 Minute Back Bridges
20 Leg Raises on a pullup bar
4 Minute Neck Routine
Repeat the entire routine once.
This is the only routine I am going to do 3 times a week. I slowly but surely am going to work my way up to the 30 second mark on the listed sets. I am going to do this routine for 4 months and get my swole on. Gladiator out.