Beginners Bodyweight Workout

If you’re entirely new to a workout without weights, or new to exercise in general, this article is for you. If you consider yourself an intermediate or advanced bodyweight expert, here’s your chance to review the basics. What we’ve designed is a simple workout you can start doing to build a strong, well balanced body. All the exercises without weights are designed to target compound movement and build full body power and core strength.

The exercises below are reps by sets meaning that if we look at the first exercise, push ups, the exercise is to be done 15 times, with a minute rest and then 15 times again for a total of three times. You should rest for 60 seconds in between exercises or 120 seconds between different muscle groups (ie. Two minute between push ups and handstands). We’d encourage you to use a workout mat and keep a towel and water bottle close by. Let’s hop right in and look at this beginner weight free workout!

Day 1: Chest, Shoulders and Triceps
Push Ups: 15 x 3
Decline Push ups: 10 x 3
Handstand: hold for 15 seconds x 3
Shoulder Press ups: 8 x 3
Dips: 10 x 3

Day 2: Cardio Training
5 minute warm up and stretch
30 minute run involving stairs, hills or some form of ‘challenge obstacle’
5 minute cool down and stretch

Day 3: Back, Biceps and Abs
Chin Ups: 5 x 3 (if you can’t do 5, just do as many as you can)
Inverted Rows: 8 x 3 (use a strong bar across two solid objects if at home)
Supermans: hold for 10 seconds x 5
Ab Bicycle: 60 seconds x 3
The Plank: 60 seconds x 3
Ab Crunch: 15 x 3

Day 4: Cardio Training
5 minute warm up and stretch
30 to 45 minutes of cardio of your choice (biking, running, swimming etc.)
5 minute cool down and stretch

Day 5: Quads, Hamstrings and Calves
Squats: 15 x 3
Box Jumps: 15 x 3 (24 inches or higher)
Forward Lunges: 10 x 3
Glute Kickbacks: 10 x 3 (10 on each side)
Glute Raises: 10 x 3
Calf Raises: 15 x 3

Day 6 & 7: Rest

Although we consider this a beginner’s workout, everyone’s body is different and has a wide range of strengths and weaknesses. You may find day one challenging and day five easy or find the cardio easier than the strength training days. If you’re new, we encourage you to try this workout without weights out and see how you do. If it’s too hard, start slowly and build up over time, if it’s too easy add more reps, sets or additional exercises. We’ll also be publishing intermediate and advanced workouts in the future.

Comments or feedback are much appreciated. Keep exercising!

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