The weighted (or body - weighted) exercises are predominately
big compound movements which require a lot of energy to perform, combined with intense plyometric and cardio - based exercises — meaning you get great bang for your buck.
There's a very important thing to note about this workout plan: it is based on doing
the big compound movements which will target multiple muscle groups at the same time.
Not exact matches
A good rule of thumb is to hit the smaller muscles only after you've finished with the heavy lifting and drained all energy from the
big ones, so never place isolation
movements which tire out the small muscles before
compound exercises.
Instead, try these classic
compound movements which will help you build a lean musculature, boost your metabolic rate and help you burn
big amounts of fat in a short period of time.
It is better if you do the low reps on
big compound movements that will allow you to put the most plates like a deadlift and high reps on the isolation / assistance exercise,
which won't have much an effect if done with low reps, like biceps curls.
The
compound lifts, in particular «The
Big 3» (squat, bench and deadlift), are exercises in
which you use an array of muscles or joints in the same
movement.
You'll also continue to utilize
big compound movements,
which are ideal for building strength and size.