“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.
| 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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