Bodyweight Strength Training

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

bodyweight strength training

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.

Cool Down



print version

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

return from Bodyweight Strength Training to Free Workout Plans

return to Strength Training Home

This entry was posted in Workouts. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>