BODYWEIGHT TRAINING PLAN

29 April 2022

Why bodyweight?

Bodyweight training can be performed anywhere, with little to no equipment. It can be used to develop all areas of fitness, such as strength, speed and endurance. It can be tailored for beginners and elite athletes.


Who is this program for?

The workout below is suitable for everyone, regardless of current fitness ability. If you have not exercised recently, it is recommended to first ask your doctor. The whole session should take 15-45 minutes and be completed at least 3 times per week.


Part 1: Warm Up

Stretch out the muscles and prepare your body for more intense exercises. Complete each stretch for 10 reps:


  • Neck Stretches (up/down, left/right, ear-to-shoulder)

  • Shoulders/Chest (shoulder circles, chest opener)

  • Torso Stretches (twists, side bends, hip circles)

  • Leg Stretches (toe-touches, squats)


Repeat as necessary if you feel stiff.


Part 2: Strength Circuit

Perform each exercise for 3 rounds, 5-25 reps each depending on current fitness levels. Each exercise has three variations, from easy to difficult. (images coming soon!)


  1. Handstand Push Ups

    • Pike Push Ups

    • Decline Pike Push Ups

    • Handstand Push Ups

  2. Pull Ups

    • Negative Pull Ups

    • Cheat Pull Ups

    • Pull Ups

  3. Pistol Squats

    • Standard Squats

    • Split Squats

    • Pistol Squats

  4. Push Ups

    • Standard Push Ups

    • Diamond Push Ups

    • Uneven / One-Arm Push Ups

  5. Chin Ups

      1. Negative Chin Ups

      2. Cheat Pull Ups

      3. Pull Ups

  6. Leg Raises

    • Sit Ups

    • Hanging Knee Raises

    • Hanging Leg Raises


Part 3: Conditioning

Finish the workout with 15-30 minutes of cardio. Pick an exercise you enjoy. Examples include shadow boxing, bag work, running, jump rope or high-rep calisthenics.