No Weights Workout
This bodyweight workout is designed to challenge those who have started to make exercise without weights a part of their daily routine. At the start getting used to bodyweight exercises can take some time, we’ve provided a beginners workout that can help to prep or prime you for more advanced moves. If you feel that you’re ready to take on more advanced exercises it could be time to choose the intermediate workout.
The intermediate no weights workout also covers the entire body just the same as the beginners workout without weights. We like to focus on natural movement with adequate rest time. The way the bodyweight exercises are laid out below is reps by sets meaning that if an exercise is labelled as 12 x 3, the movement is supposed to be done 12 times in a row, followed by a rest, and then twice more for a total of three times. Aim for a 90 second rest between sets and 120 seconds between different muscle groups or exercises. Our bodyweight exercises section has descriptions of many of the exercises below.
Day 1: Quads, Back and Abs
Pistols Squats: 10 x 2 (10 on each leg)
Prisoner Squats: 15 x 3
Pull Ups: 6 x 3
Inverted Rows: 10 x 2
Hanging Ab Raises: 15 x 3
The Plank: 90 seconds x 2
*Jump Squat to L-chinup: 3×3
This entails starting from a squatting position and then jumping to a pull up bar and catching it in an underhand grip. Extend your legs out horizontally and do a full chin up, then relax your body and drop back to the floor.
Day 2: Chest, Shoulders and Hamstrings
Dips: 10 x 3
Clap Pushups: 15 x 2
Handstand Pushups: 5 x 3
Shoulder Press ups: 10 x 3
Glute Raises: 10 x 3
Glute Kickbacks: 10 x 2 (10 on each side)
Burpees: 20 x 2
Day 3: Triceps, Biceps and Calves
Seated Dips: 10 x 3
Triangle Pushups: 12 x 3
Chin Ups: 8 x 3
Inverted Row: 5 x 4 (underhand grip)
One Legged Calf Raises: 15 x 3 (15 on each side)
Day 4: Rest
This circuit should be repeated for five cycles (three days on, one day off) x five = 20 days. After five cycles you have five days of free activity which can include interval training, swimming biking or general play. It’s important that you vary it up and rest adequately because after those five days you start the program again. The five day break is designed to allow you to participate in other activities as well as to let your muscles rest and recover. The excess time will help you to build a more balanced body and keep you fully mobile and active.
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