Bodyweight Strength Training

"No dumbbells, no gym, and no equipment is required for this bodyweight strength training workout."

This bodyweight workout is great when you don't have access to a gym or gym equipment. The only equipment you need is your own bodyweight.

For maximum results ..

• Perform the following sample workout 3 times per week on non-consecutive days.
• Perform the exercises back to back with minimum rest in-between to complete one circuit.
• Perform 1-3 circuits depending on your fitness level.

  Warm Up

  • Warm up for 5 - 10 minutes with moderate cardio such as walking.
• Perform 5 - 10 minutes of static stretches.

Cool Down

• Cool down with some static stretches and/or foam roller exercises.

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Body Weight Strength Training Workout
Core Exercises	Sets	Reps	Tempo	Rest
Plank	1-3		20sec	0
Crunch	1-3	10 - 20	3/2/1	0
Bicycle Crunch	1-3	10 - 20	3/2/1	0
Balance Exercises
Single Leg balance	1-3	5 - 10	control	0
Strength Training Exercises
Squat Jump (optional)	1-3	5 - 10	Repeat	0
Pushup	1-3	10 - 20	2/0/2	0
Rotation Pushup	1-3	10 - 20	2/0/2	0
Chair Dips (optional)	1-3	10 - 20	2/0/2	0
Back Lift Square Arms	1-3	10 - 20	2/0/2	0
Back Lift Extended Arms	1-3	10 - 20	2/0/2	0
Squats (progression: Single Leg Squat)	1-3	10 - 20	2/0/2	0
Split Squat	1-3	10 - 20	2/0/2	0
Lunges (forward and reverse) or walking Lunges	1-3	10 - 20	2/0/2	0
Romanian Deadlift	1-3	10 - 20	2/0/2	90s

Check out this great site to get more information on Bodyweight Exercises

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