My body type is sort of Bruce Lee-ish. Toned, lightweight with an emphasis on power-to-weight ratio. I originally got my physique in high school wrestling. Since then I've focused on other martial arts with weight lifting and calisthenics on the side.
My regular(ish) routine at home is basically high intensity interval focused.
I use this home total body calisthenics + weights workout when I'm super short on time that day and can't do focused workouts:
- Push ups (clap or normal) to burnout (usually around 60-70)
- 30 bicycles to pre-fatigue the abdominals and then leg-up crunches to burnout (usually 50ish)
- Medium weight dumbell curls OR overhead shoulder presses to burnout (usually 10-15ish)
- Squat jumps to burnout (usually 15-20)
- Supermans to burnout (usually 10-20ish) OR mountain climbers to burnout (usually 20-30ish)
Rest for 3-5 minutes. Repeat 1-3x. Entire workout lasts anywhere from 6-15 minutes for me. What it lacks in length I make it up with intensity with lack of rest and hard and fast reps. I always
have to take a shower right after these lol. I like to modify the exercises for the third set, like say, switching to closed handed pushups, or doing the shoulder presses one handed and pylometric style.
I feel like the key really is just the burnouts
and the lack of rest
in between. You won't bulk up with this kind of workout (or calisthenics in general), but it'll definitely get you toned and increase your functional power capacity. For a while I could ONLY do this workout for like two or three months and I kept my definition just fine (usually around 8-10% body fat).
One last thing is that I've found the Nike Training Club app for the iPhone pretty impressive. Ignore that it's targeted towards women, lol. It's some really good and creative workouts and the timer and ability to play music while you workout really gets you going and makes it fun.
Modified Push Ups: http://www.youtube.com/watch?v=h-HDEsKukAg
Leg Up Crunches: http://www.youtube.com/watch?v=TUXFNH7Hr7A
Overhead shoulder dumbbell presses: [url]http://www.youtube.com/watch?v=B-aVuyhvLHU
Mountain Climbers: http://www.youtube.com/watch?v=DyeZM-_VnRc
Squat jumps: http://www.youtube.com/watch?v=CVaEhXotL7M