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.

Bodyweight Warm-Up

The warm-up for this bodyweight routine should take you less than 5 minutes.

Body Weight Squat – 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.

Plank – 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.

Pushup – Perform six pushups. If you are not strong enough to do a regular pushup, perform this exercise using your knees.

This completes the warm up for this bodyweight routine.

The 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 for 15 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 5 times.

Repeat section 2 of this  routine another 2 times.


3a – Perform a Kneeling Pushup 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 Pushup – 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 times.

4b – Isometric Vacuum – 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 again.

Repeat 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 Fitness” and “Animal Workouts”.