How Does This Bodyweight Plan Bring Sexy Back

fitness body silhouette

This is The Stephane Andre and today I’m talking about how you can gain muscle anywhere and anytime. The solution, this bodyweight plan. Maybe you think you can’t gain a lot of muscle with it, but this is the first step to build a solid foundation.

When I decided to be in shape, I didn’t have the money to buy a gym membership. I used a bodyweight workout to be stronger and it learn me the basic movements to use gym equipment. When I am in a hotel and I don’t have the time to train, this is amazing. This kind of workout is very helpful for people who are under 16 years old and want to have a better body.

Do you know people who gained muscle years ago, and when you see them now, they gained fat instead? Generally, it’s because of a change in their life and they don’t have the time to train anymore. It’s sad.

It’s now or never to bring sexy back anytime, anywhere, no matter what changes in life.

Full bodyweight workout plan

Do this plan 2 to 3 times a week with at least one day of rest between. This workout plan can be done in 2 ways:

  1. For each exercise do 4 sets of the maximum repetitions you can do
  2. For each exercise do the maximum of repetition you can do for 30 seconds. Rest for 10 seconds and go to the next exercise.

You can alternate these two training’s type in a week.

Start with a warmup of 20 jumping jacks

Jumping jacks

jumping jacks


Mountain climber

mountain climber









Decline push up (chair or bench)

decline push up

Leg raises

leg raises

Push up

push up

Dips (chair or bench)


Bicycle crunch

bicycle crunch

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How To Build An Ideal Female Body (Part 2)

 ideal woman body

D) More is less? Or Less Is More? Oh, Go Faster


There are several factors to modify a workout, the most common are workout frequency, sets, reps, volume of work and weight. But there is a variable we don’t hear about.

I mean the training density. The density can be described as the total of work you do in a specific period, do more in less time.

Do more work in less time has many benefits: increase % of lost fat, increase strength and more toned skin.

The easiest way to increase density is to reduce rest periods. If normally you take 45 seconds of rest between your sets, you reduced to 35 or less.

Another way to increase density is based on TIME rather than REPS. If you make lateral raise, you make the most of reps as you can for 30 seconds. And in the next set, you try to beat your record. Increase speed but keeps a good exercice’s form.

You will become firmer, sexier and leaner, faster

E) Focus On Your Assets

squat butt

Oooops, I like when girls have a beautiful butt, well-formed, athletic butt. I’m honest and as I write an article to help women to have a sexy body, well, for me nothing is sexier than a beautiful backside. So let’s talk about the butt or rather train the butt.

You already know the 2 best exercises for your glutes: squat and lunge. Now I’ll tell you how to do them more efficiently.

When you squat, put the position of your feet the widest possible as a sumo. This work more on the glutes.

For lunges, GO BACK, no forward.

Lunges forward putting more pressure, more stress on quadriceps at the base of the knee (the vastus medialus), it’s rather an eccentric pressure. Look, when you do a lunge, your leg “take” the weight of your entire body and stop/absorbs a while. By this way the knee muscles do the majority of the work.

But, when you do lunge backwards, your glutes are working more and the section of quadriceps along the femur (rectus femoris) work better.

With that, you’ll develop strong and powerful legs without being “disturbed” to have too big quadriceps.

F) Being A Venus

be a venus

To have a physique that is attractive to the opposite sex, it’s important to understand certain dimension of the body that are visually important.

Our ancestors unconsciously validated desirable traits such as maternity, productivity and fertility corresponding to physical attributes. Some physical traits are what we call mating qualifiers, which means that from an evolutionary point of view, these traits are attractive to members of the opposite sex because of what they imply.

A man with broad shoulders projects an image of strength in our subconscious, a woman with a narrow waist and shapely hips projects the image of a woman who built her body in a way that implies fertility.

For example, the standard today is Marilyn Monroe and it can be compared to the beauty of the modern female celebrities.

The reason is the Golden Ratio is based on the comparison: hips-shoulders and the comparison: hips-waist. With women, we want athletic shoulders, a small waist and BOOM sexy hips.

Marilyn had a “perfect” ratio : 36-24-36, our current standard are more flexible 34.5-23-34.5. The common point with these figures is the ratio of the waist, hips and shoulders (ratio => 1: 1.5).

This means, focus to build strong and sexy shoulders with push press and lateral raise. Don’t worry to make a smaller butt, do multi-joint movement. It will improve its shape.

Now that you have these 6 tips to be sexy, be sexy !


Legs Day ? Oooh no!

jour jambes

Today after my training, I was talking with a guy in the locker room who complained to do the legs today. I motivated him because it’s important to train your legs but even me, I confess, sometimes I didn’t want to train legs and I force myself a little.

Why we don’t like train legs ?

I started to think and I think I have some ideas on the subject but perhaps you have some better reasons ? Anyway here is what I found.

Risk of injury

Many people are afraid to hurt legs, especially with the squat. The pressure on knees and back, that makes scare . Stop scare, it’s like for each exercise you taught, you lift light and you learn the technique. Looking for the strongest guy in the gym in squat and you ask him to help you during your sets, you will see it’s easier than you might think (warning : not Smith machine because the movement isn’t natural).

jour jambes


Squat is hard. It’s the best exercise for legs and it takes a lot of physical effort (not just the legs). But once you have understood the technique (warning not with Smith Machine), it’s cool and it’s the only exercise where you can quickly lift more than your bodyweight. Once it gets too easy, you increase weights to continue your progress, it’s simple.

jour jambes

It takes time to recover

It’s clear after squat, deadlift, lunges, you feel pain after several days. Walking Up / down stairs, sit down / stand up. It’s hard, sometimes you holds to the wall, it seems to be 100 years old.

jour jambes

Slow results

When you start and you got skinny / thin legs, it takes time to see muscles grow. I was really happy to see for the first time my quadriceps flex but a guy taught me something. I’ll tell you, with your naked eyes, you don’t see results, the trick is that you must measure your legs and see how many inches (centimeters) you have gained.

jour jambes

Sickens exercises

With your power’s legs, you can quickly lift heavy compared to other body parts. So you’re quickly on the limit and sometimes feel dizzy or you have unpleasant sensations. Personally, I threw up 2-3 times after some really heavy squat, well, in the moment it sucks but when you see how much you lifted, you’re happy. And it’s always funny to see people’s faces when you tell it (don’t worry Arnold Schwarzenegger has also threw up after the squat).

jour jambes

A waste of time

I’ve heard people say it’s a waste of time to train legs. Ok, in western countries, you wear pants 9 months in the year. This is the body part that people don’t look (except if you’re a girl). Because of that they focus on the upper body and as the results come faster, they continue until summer arrives and there is the DRAMA

Well I tell you everything I found, maybe you have other reasons, let’s me know.

jour jambes

P.S. I put beautiful pictures of people who don’t train legs day. I’m sure you have a good laugh but be warned it could be you.