You may have noticed that we have a lot of information available for you here at A Shot of Adrenaline. We’ve got articles, guest blogs, interviews, and exercise challenges… but unquestionably, the most popular aspect of our site is our collection of Workout programs.

Yes, there are quite a few from which to choose. So that can sometimes leave people overwhelmed. With so many options, it’s natural for people to wonder…

“What’s the right workout for me?”

Now, we’ve posted resources before that list all of our free workout programs, but today we’re going to do things a little differently. We’re going to roll up our sleeves and dive right into each of these programs, and give you all the information you need to make an informed decision on picking the perfect program for you!

Because after all, choosing a workout shouldn’t be like those trendy mobile dating sites. You know the ones we’re talking about: you get a little bit of info about a person, and you either swipe left or swipe right. Now, we don’t think that’s a good way to choose a date, but that’s not our expertise. But we REALLY don’t think it’s a good way to choose a workout.

After all, just looking at the title isn’t going to tell you much, and that’s why we’re giving you this comprehensive guide. We’ll be detailing everything you need to know about each of our free programs:

• Level of difficulty
• Duration of program
• Duration of each individual exercise
• How to determine if you’re physically ready for the program
• What the program targets (strength, fat loss, muscle growth, etc.)
• Any special equipment required (pull up bar, etc. — don’t worry, everything is still 100% calisthenics based)
• And more!

So read on, and find the perfect workout program for you. And be sure to bookmark this page, so that when you finish one program and want to find your next challenge, you’ll know exactly where to go!

The Programs

The Beastmode 30-Day Calisthenics Workout Plan

Overview

This is definitely one our most popular workout programs. In a lot of ways, it’s helped put A Shot of Adrenaline on the map! If you’re looking for a workout that’s going to push you to your limit, this could be the a great one for you. Just remember, it’s brutal. It’s going to work every inch of your body over the course of the week. And all of the weeks are the same, so once you finish for the week, you go right back to start for the new week.

Duration of program: 30 days

Duration of individual workout: Approximately 30-45 minutes

Frequency: 6 days a week

What the program targets: Muscle building, muscle endurance, fat burning

Level of difficulty: Advanced

How to know if you’re ready for this program: If you’d like to see if you’re ready for the Beastmode workout, you should be able to do the following:

• 30 regular push ups
• 15 wide-grip pull ups
• 20 narrow-grip chin ups

Necessary equipment: Pull up bar, parallel bars, elevated surface (i.e. bench)

Fun stat about the program: By the time you’re finished with the Beastmode program, you’ll have performed over 700 pull ups of various types. Get ready for a shredded back!

By the end of this program: You’ll be able to do 25 pull ups in a row, 25 chin ups in a row, and have total mastery of the pistol squat.

The 3-Month Bodyweight Extreme Workout Program

Overview

This program — another one of our most popular programs — delivers results very quickly. It will give you the body of a Navy SEAL– chiseled abs, ripped shoulders and a tight chest. Since you are doing only one set per exercise, you will not get bored. This program utilizes both Angular Training (targeting the muscle from different angles) and compound sets (fatiguing the muscle with no break in between).

Also, you aren’t required to do a specific number of reps; instead, you are to do as many reps as you can before moving on. So be sure to use the downloadable sheets to log your results, and try to get better each week.

The program is broken up into three one-month workout tracks. On the fourth week of every month, you do what is called “active rest.” That means you aren’t going to be performing any of the exercises, but instead you’ll be doing physical activities that you choose! So go hike, canoe, play tennis… whatever you’re passionate about that gets your body moving. This is a very important part of the program, though, so don’t neglect it!

Duration of program: 3 months

Duration of individual workout: Approximately 30-40 minutes

Frequency: Three days a week

What the program targets: Muscle building, strength, muscle endurance, fat burning

Level of difficulty: Intermediate

How to know if you’re ready for this program: Unlike the Beastmode program, the 3-month Extreme program is progressive. So you just need to make sure you’re able to handle the level of difficulty in Month 1. If you’d like to see if you’re ready for it, you should be able to do the following:

• 20 regular push ups
• 15 bodyweight squats
• 30-second plank

Necessary Equipment: None

Fun stat about the program: This program contains 15 different types of push ups… and none of them are standard.

By the end of this program: You’ll be able to do 25 pull ups in a row, 25 chin ups in a row, and have total mastery of the pistol squat.

The 30-Day UFC Workout Program

Overview

If you’re an aspiring mixed-martial arts fighter, this is a tremendously beneficial program for you. It utilizes periodization to lead up to your fight and incorporates 5 rounds of exercises, just like a fight. It is meant to get your muscles used to burning out so they are stronger and less likely to burnout during a fight.

Of course, it isn’t just for those gearing up for an upcoming bout. It can be a great challenge for experienced athletes looking for a new program with a unique exercise format.

Duration of program: 30 days

Duration of individual workout: Approximately 30 minutes

Frequency: 5 days a week

Level of difficulty: Advanced

How to know if you’re ready for this program: This program moves incredibly quickly and you only get a one-minute rest between the five circuits of exercises. You should be experienced with High Intensity Interval Training (HIIT). More specifically, you should be able to complete at least a few Tabata-style workouts back-to-back.

Necessary Equipment: A stopwatch to track your workouts, and a chair for the falling tower exercise.

Fun stat about the program: Of the 5 workouts in the week, 2 are heavy on the upper body, two are heavy on the lower body, and one is a “lighter” workout that’s a bit more general. It’s one of our most eclectic workout programs — with 3 “animal-style” exercises throughout it!

By the end of this program: If you’re a fighter, you should be ripped and ready for your upcoming fight, having spent the last 30 days working your entire body with exercises that will help you in competition.

The 30-Day Jump Rope Challenge

Overview

This could be the most unique challenge we have here at A Shot of Adrenaline. And based on the title, you can probably guess why. This is a very popular challenge we created to add to an existing workout program, since each workout is only five minutes. You’ll be jump roping like a champion by the end!

Now, don’t worry if you’re not the most experienced jump roper — this program begins at a very basic level and progresses throughout the month. And if you’re wondering exactly what a short jump rope routine will do for your body, you’re in for a pleasant surprise! Jumping rope can have some terrific health benefits. One study found that just ten minutes per day is as beneficial as thirty minutes of jogging. That’s right — you can get the same amount of exercise in just a third of the time!

Duration of program: 30 days

Duration of individual workout: 5 minutes

Frequency: Every day

What the program targets: Endurance, fat loss, muscle building

Level of difficulty: Beginner

How to know if you’re ready for this program: Most people interested in getting into shape would find this beneficial. Truly, you really just need to make sure you don’t suffer from any knee, foot or ankle pain. But if you do, the Jump Rope article where you can find the workout has a couple mobility videos for your shins and ankles. You can check them out here.

Necessary Equipment: As you may have guessed, you’ll need a jump rope. Also, a stopwatch or timer so you can keep track of your five-minute sessions.

Fun stat about the program: When you complete the 30-day program, you’ll have done a whopping 150 minutes of jumping rope! And again, at just 5 minutes a day, it’s perfect for putting at the tail end of a workout so you can finish strong.

By the end of this program: You’ll be able to complete up to 5 minutes straight of the “skier”-type jump rope. Definitely one of the more difficult variations for beginners!

[Note: If you are a more advanced jump roper already, check out the page anyway for some videos of some very challenging routines. They’ll surely be enough to push you to your limit!]

Calisthenics for Beginners: A Complete 8-Week Workout Program

Overview:

Our Calisthenics for Beginners program is the perfect starting point for anyone just getting into fitness, or someone that hasn’t been active for quite some time. You can use it as a segway into our more difficult programs when you’re finished.

This program is going to teach you the basics of bodyweight exercises. If you’re intimidated by the pull up or worry about being able to do a push up correctly, this is a great place for you to start. The program moves progressively through three different levels, each getting more challenging than before. Each workout also includes warm up and cool down exercises so your body is ready for the next day’s challenge.

Duration of program: 8 weeks

Duration of individual workout: Approximately 20 minutes

Frequency: 5 days a week

What the program targets: Muscle building, strength building, endurance building

Level of difficulty: Beginner

How to know if you’re ready for this program: As it’s another beginner program, we only suggest you make sure you’re healthy enough for physical activity. If you have any health issues that could prevent you from exercising safely, the program may be too intense for you.

Necessary Equipment: This is an 8-week program, and there are a few exercises that will require some equipment (most of which can be found in your typical home):

• Chin up/pull up bar
• A chair or other elevated surface
• Physioball or other soft surface approximately 1’-2’ off the ground for reverse dolphin kicks
• Parallel bar approximately 3’-4’ off the ground for Australian pull ups (can also use the end of a table)
• Full-size towel for towel rows

Fun stat about the program: Do you want to improve your ability to do push ups? Well, by the end of the 8-week program, you will have completed over 600 push ups of various types!

By the end of this program: You’ll have a solid foundation of basic calisthenics movements and will be ready to move on to some of our more challenging programs in just 8 short weeks. You should be able to execute the standard push up with no issues, as well as other basic calisthenics maneuvers like the body squat. And you may be even get your first pull up in this program!

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