A Bodyweight Routine
for the Beginner (You?) to Try
Below is a sample bodyweight routine that should give you an idea as to
what this kind of training is all about. It is quite simple and
requires no equipment like all great body weight programs. It is also
quite quick and you should be able to complete it within 20 minutes.
These exercises are broken up into sections. There should be no rest
between numerically similar sections. So, you would do section 1b right
after 1a without resting.
The warm-up for this bodyweight routine should take you less than 5
– Begin with your feet parallel and
slightly wider than shoulder length apart. Bend your knees, lowering
your body to the ground. Try to keep your back as straight as possible.
Keep your arms held in front of you for balance if need be. Perform
this movement 10 times.
Lie face down with your forearms resting on the floor. Push yourself
off the floor, keeping your back as straight as possible. Hold this
position for 20 seconds.
– Perform six pushups. If you are not strong enough to do a
regular pushup, perform this exercise using your knees.
completes the warm up for this bodyweight routine.
1a - Lying Hip Extension
– Lie with your back on the ground and your legs bent and
your arms by your sides. Raise your stomach off the ground, hold for a
second, then lower it back to the ground. Repeat this 8 times.
1b - Without resting, perform another Plank
seconds. Rest for 30 seconds and then repeat section 1 two more time
before proceeding with this bodyweight routine.
2a - Prisoner Squat
– Perform this like the Body Weight Squat above, except this
time put your hands behind your head. Perform 12 reps.
2b - Bird Dog
– Get down on all fours and stretch your right arm forward
while stretching your left leg back at the same time. Hold for a
second, then repeat with the opposite arm and leg. Perform this motion
section 2 of this routine another 2 times.
3a – Perform a Kneeling
8 times. Without resting, proceed to
3b - Side Plank
– Lie on your side with your elbow propping you up. Raise
your waist off the ground so that only your elbow and feet are on the
ground. Hold for 5 seconds, then repeat on the opposite side.
Rest for 30
seconds, then repeat section 3 two more times.
4a – Pike
– Begin in a regular pushup position but
then walk backwards so that your butt is in the air keeping your legs
straight. Lower your head to the ground, then push back up. Do this 8
4b – Isometric
– Stand straight up with your feet
shoulder length apart. Bend forward at the waist, expelling all of the
air from your lungs. Keeping your abs tight, stand up straight without
breathing in. Hold this position for 7 seconds before breathing in
section 4 of this bodyweight routine two more times.
If you liked this kind of workout, be sure to check out my two ebooks
of bodyweight exercises “Natural