When you don't have the time to hit the gym, or the money to buy weights, bodyweight workouts are a fitness junkie lifesaver.A bodyweight workout is a great way to get in shape anywhere.
This is a beginner bodyweight workout that requires minimal equipment. All that you need is something to do pull ups on, something to prop your feet on for leg curls, and of course, your body.
Primary Goal: Ideal for weight loss, but can be used to build muscle with the right nutrition program
Workout Type: Full Body
Training Level: Beginner to Intermediate
Days Per Week: 3
Equipment: Body Weight
Tempo: 1/0/1/0
Monday Wednesday Friday
3 sets of 5-10 reps
- add 2 reps a week to the lower body exercises and 1 rep a week for the upper body exercises.
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SQUATS
LEG CURLS ON THE COUCH
DIVE BOMBER PUSH-UPS
PULL-UPS
LEG LIFTS
CROSS KICKS
For these and other exercises check out my List of Exercises page
Stick to this beginner bodyweight workout for at least 3 months before switching to a different routine.
For enhanced benefits: Follow a good cardio routine while keeping up with this bodyweight workout.
All that you need is two light cardio workouts done on days that you don't do your bodyweight workout.
FOR LOSING WEIGHT: Eat 500 less calories a day than you need to maintain weight, and
FOR GAINING WEIGHT: Eat 500 more calories a day than you need to maintain weight
