Getting ripped in general takes a lot of discipline and hard work. Achieving this goal in two weeks is a monumental challenge, so realistically you may want to think in terms of getting into the best shape possible within this time. When performing body weight exercises, your goal is to target as many muscles as possible. Your best bet is to do these exercises in the form of a circuit. By taking only short rest breaks between exercises, you can keep your heart rate elevated and burn a high amount of fat while building muscle mass.
Reverse Push-Ups
Reverse push-ups work your biceps, triceps, back, leg, gluteus maximus and abdominal muscles simultaneously. Begin in a face-up position on the floor with your knees bent, feet flat and hands on the floor above your shoulders with your fingers pointing toward your body. Steadily raise your hips off the floor as you extend your arms and legs as much as possible. Continue to push your hips up until your back is arched and your body forms a bow. After holding for a few seconds, slowly lower yourself down and repeat. You also have the option of raising your heels off the floor in the top position. This will recruit your calf muscles.
Mountain Climbers
"Mountain climbers" work your legs, back, abs, glutes and shoulders, and also quickly raise your heart rate. Place your hands about shoulder-width apart on the floor and position your legs in a staggered stance with your right leg beneath you. Quickly hop in the air and switch your leg position. As soon as your feet touch the floor, hop back up and switch your leg position again. Continue to alternate back and forth in a steady motion. Keep your hips low throughout the exercise.
Pull-Ups
Pull-Ups work your entire back, upper chest, biceps, shoulders and abs. Grasp a pull-up bar with an overhand, slightly wider than shoulder-width grip, and let your legs hang straight down. Keeping your torso still, pull yourself up as high as possible by bending your elbows. The goal is to get your chest to bar height, but only go as far as you can without breaking form. Slowly lower yourself down until your arms are fully extended, then repeat.
Bicycle Kicks
Bicycle kicks are fast-paced abdominal exercises that also work your quadriceps and hip flexors. Start in a face-up position on the floor with your legs lifted, knees bent 90 degrees and hands on the sides of your head. After lifting your shoulders off the floor, quickly move your opposite elbow and knee toward each other while extended one leg out straight. Reverse your direction to target your other side, and continue to alternate back and forth in a steady motion.
Lunge Jumps
A lunge jump works your thighs, glutes and abs, and also causes a quick cardiovascular effect on your body. Stand with your feet in a staggered stance and let your arms hang at your sides. Slowly lower yourself until your knees are bent 90 degrees, then jump up forcefully. Quickly change your leg position, land softly and lower yourself down. Jump again, and continue to alternate back and forth.
Burpees
Burpees work your arms, legs, abs, glutes and chest in one fluid motion. Stand with your feet hip-width apart and rest your arms at your sides. Slowly lower yourself into a deep squat and place your hands on the floor outside your feet. Quickly hop your feet behind your body and perform a push-up as soon as they land. Once you rise back up, hop your feet back to the starting position, jump as high as you can and reach your arms above your head. Land softly on the balls of your feet and repeat.
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