With today’s Advanced Bodyweight Routine, you can shrivel fat, build muscle, and get a unconfined workout in! All with no gym membership required!
It’s the kind of workout we build through our online coaching program. If you’re in a hurry, sign up for our self-ruling weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!
This is the Advanced Bodyweight Workout (Do 3 Circuits):
See our section unelevated on advanced bodyweight exercises to see how to do each of these movements!
I do use a door-frame pull-up bar in the video, but you can do table bodyweight rows (see the video below) if you can’t do a pull-up yet or if you don’t have a pull-up bar! Lastly: this workout will have you sweating like a pig and leave you sore all over the next day.
If you’re just moving vastitude the Beginner Bodyweight Workout for the first time, this workout might seem ridiculously difficult, which is fine.
The goal will be to go through as many circuits as you can without breaking form.
Go at your own pace, but the whilom 3 circuits and your warm-up and cool-down will take you well-nigh 25-30 minutes. Don’t forget to warm up. You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, jog up and lanugo your stairs, etc. Since we are doing wide movements here, the warm-up becomes plane increasingly critical.
Also, if you want to stretch and tomfool lanugo without your workout, here’s a routine you can run through:
If you are pursuit this bodyweight workout plan considering you’re trying to get in unconfined shape without needing a gym, download our self-ruling guide: Strength Training 101: Everything You Need to Know. It’ll provide an word-for-word plan to follow for growing strong.
Let’s go through each movement in the Advanced Bodyweight Workout Circuit, so we can ensure you’re doing each move correctly!
1) BODYWEIGHT SQUAT
2) ASSISTED ONE LEGGED SQUAT
3) ONE-LEGGED SQUAT (PISTOL SQUAT)
4) WALKING LUNGE
5) JUMP STEP-UPS
6) ASSISTED PULL-UPS (WITH BAND)
7) NEGATIVE PULL-UPS
8) PULL-UP
9) CHIN-UPS
10) INVERTED BODYWEIGHT ROW (OVERHAND)
11) INVERTED BODYWEIGHT ROW (UNDERHAND)
12) ASSISTED BODYWEIGHT DIPS
13) BODYWEIGHT DIPS
14) KNEE PUSH-UP
15) ELEVATED PUSH-U
16) REGULAR PUSH-UP
17) DECLINE PUSH-UPS
18) KNEE PLANK
19) PLANK
20) SIDE PLANK
21) JUMPING JACKS
If you are looking for plane MORE bodyweight exercises you can use in your workouts, make sure to trammels out our mega-resource:
As I said earlier, this whole routine is scalable based on your ability. For example, here is a sample routine for somebody who has conquered the Beginner Bodyweight Workout but can’t do the full routine above:
Hm, well then, can you do 4 circuits instead of 3? Or have you tried a spin that would make you worthy of a Spartan?
Whatever your fitness level, find a way to push yourself a little harder, get better, be faster, and grow stronger. We imbricate this extensively in our guide, Tracking Your Fitness Progress.
Keep track of:
Then make sure you do increasingly next time!
Do this routine 2-3 times a week, but never on subsequent days. It’s a message we really strike home in our guide,
You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.
I like to follow a training pattern of:
This should help you get started with a really powerful bodyweight training routine. But we hear commonly that people want MORE instruction, MORE guidance, and MORE workouts.
If that’s you, we have MULTIPLE options to take the next step. Pick the option unelevated that weightier aligns with your goals and timeline:
1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a mentor to alimony you accountable, trammels out our killer 1-on-1 coaching program:
2) If you want a daily prompt for doing workouts at home, trammels out NF Journey. Our fun habit-building app helps you exercise increasingly frequently, eat healthier, and level up your life (literally).
3) Enlist in the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box unelevated to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these wide bodyweight moves into your training.
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