Fri. Dec 9th, 2022

Walking into the gym for a workout is difficult, but it’s even more arduous when you’re on the road. No weights and equipment mean that your fitness routine has to be quick and efficient.

With none of those pesky lifts or machines, this bodyweight workout plan will get you in top shape while traveling or at home! Bodyweight workout plans are a growing fitness trend these days. The right plan will give you results and save you time and money. Keep reading!

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Bodyweight-exercises home workout outdoors

How to use a bodyweight workout plan to get in and stay in shape

A bodyweight workout is best if you want to get in and stay in shape. Bodyweight workouts are not only for people who need a practical workout program but also for those who don’t have access to gym equipment.

Don’t think that bodyweight workouts are less effective than a bodybuilding workout in a gym. You can develop your dream body by doing bodyweight workouts right in your home with little or no equipment.

Bodyweight workouts are not only for bodybuilders but also for almost everybody who desires to stay fit, healthy, and strong. This article will discuss how you can approach a bodyweight workout plan and other bodyweight routines.

Before looking at a bodyweight workout, let’s discuss bodyweight exercises. For bodyweight exercises, you need to use your bodyweight only. You don’t need any equipment for bodyweight exercises; you only need some floor space and a small amount of time to spend on bodyweight exercises.

Here are some exercises you should know about getting started with a bodyweight workout.

Bodyweight squats:

Bodyweight squats target the quadriceps, hamstrings, glutes, and core muscles. You can do bodyweight squats by standing straight while engaging your core muscles; push your butt out while keeping your torso vertical. Next, start bending your knees while keeping your body weight on heels. When your thighs are parallel to the ground, push yourself back up in the initial position with your core engaged.

Bodyweight lunges:

Bodyweight lunges target the glutes and quadriceps muscles in the thighs. Start this exercise by standing straight with feet hip-width apart like bodyweight squats. Next, take a long step forward with the right foot and bend both knees as you lower your body. Ensure your body weight is on the left heel as your body drops. Next, push yourself back to the initial position using left glute muscles. Repeat this process with the other leg starting from the right foot. The lunges are a perfect exercise to add to any bodyweight workout plan.

Bodyweight rows:

Bodyweight rows are a bodyweight workout for the upper body. First, you need to stand straight and keep your feet hip-width apart to do a bodyweight row. Now bend your knees slightly as you lean forward at the hips. Next, hold the torso vertical and core engaged as you pull yourself up with your right hand outside your left knee against your body weight until your body is up straight.

Bodyweight shoulder presses:

Bodyweight Shoulder presses are a bodyweight upper body exercise. To do this exercise, place both feet hip-width apart and keep the torso upright. Now lift your arms to your side at shoulder level with palms facing forward. Engage your core muscles in this position and slowly push your arms in front of you until they are straight.

Jump squats:

Jump squats are bodyweight, lower body exercise that makes your body slim and toned. You can do a bodyweight jump squat by standing straight in the initial position with feet hip-width apart. Now bend your knees slightly as you engage your glutes, hamstrings, quadriceps, and core muscles. Next, directly jump into the air as high as possible and land back in a bodyweight squat position. Add this exercise to your bodyweight workout plan for maximum results.

Bodyweight Shoulder shrugs:

Bodyweight Shoulder Shrugs are a bodyweight exercise that makes your shoulders strong and toned. To do a bodyweight shoulder shrug, stand straight with feet hip-width apart and body weight on heels. Now raise your shoulders as high as possible and move them back as far as possible. Repeat bodyweight shoulder shrugs a pre-defined number of times.

Things You Should Know Before Starting a Workout

  1. You can gain muscle and lose fat with a bodyweight workout plan: Yes, unlike Matt Heads at your local gym, you can gain significant power by exercising with your bodyweight. The key is to know how to be progressive and deal with difficulties.
  2. Challenge yourself: Learning the right way to workout. There are only a few ways to change your body, increase movement speed, slow it down, and focus on form.
  3. Be practical: The beauty of a bodyweight workout plan is the ability to kill two birds with one stone, namely cardio and strength training. This type of training combines these two factors into a fast-paced, fat-burning, muscle-building exercise. Use speed and form to get results. Your body will work to do the rest.
  4. Keep it interesting: Change your bodyweight workout plan frequently. There are multiple ways to do push-ups, pull-ups, and squats. With so many seemingly innumerable ways to change mobility, it is easy to make it exciting and challenging while keeping you on the right path. Use music to keep you motivated.
  5. Easy to add to your arsenal: you can easily add a few tools with little hassle or money. Kettlebells, bands, weight plates, benches, steps, and blocks can be instrumental pieces of equipment that are practical additions and cheap to boot. As you move forward, become more robust, and build muscle, you want to include some of these in your program.

The 9-Week Progressive Bodyweight Workout

Phase 1: Weeks 1–3

This phase introduces you to basic bodyweight exercises and increases your volume slightly each week. Perform the following bodyweight workout plan three times a week on non-consecutive days: Monday, Wednesday, and Friday. Rest for 30-60 seconds between sets.

Week 1SetsReps
Push-Ups315
Inverted Rows310
Deep Squats (3-sec pause at bottom)310
Single-Leg Calf Raises315
Stationary Lunges315
Lying Leg Raises310
Floor Crunches310
Week 2SetsReps
Push-Ups415
Inverted Rows410
Diamond Push-Ups410
Deep squats (3-sec pause at bottom)415
Single-Leg Calf Raises415
Stationary Lunges410
Lying leg raises410
Floor Crunches410
Week 3SetsReps
Push-Ups4AMRAP (As Many Reps as Possible)
Inverted Rows4AMRAP
Diamond Push-Ups4AMRAP
Deep squats (3-sec pause at bottom)420
Single-Leg Calf Raises4AMRAP
Stationary Lunges420
Lying Leg Raises415
Floor Crunches415
Phase 2: Weeks 4–6

This phase increases the intensity and difficulty. As you make more challenging moves, you will increase your volume again. Perform the following bodyweight workout plan three times a week on non-consecutive days: Monday, Wednesday, and Friday. Rest for 30-60 seconds between sets.

Week 1SetsReps
Feet Elevated Push-Ups415
Medium-Width Grip Pull-Ups410
Feet Elevated Diamond Push-Ups410
Rear-Foot Elevated Bulgarian Split Squats410
Jump Squats410
Single-Leg Calf Raises4AMRAP
Decline Board Crunches410
Hanging Leg Raises410
Week 2SetsReps
Week Elevated Push-Ups420
Medium Width Grip Pull-Ups415
Feet Elevated Diamond Push-Ups415
Rear-Foot Elevated Bulgarian Split Squats415
Jump Squats415
Single-Leg Calf Raises4AMRAP
Decline Board Crunches415
Hanging Leg Raises415
Week 3SetsReps
Feet Elevated Push-Ups4AMRAP
Medium-Width Grip Pull-Ups4AMRAP
Feet Elevated Diamond Push-Ups4AMRAP
Rear-Foot Elevated Bulgarian Split Squats415
Jump Squats415
Single-Leg Calf Raises4AMRAP
Decline Board Crunches415
Hanging Leg Raises415
Phase 3: Weeks 7–9

This step again increases the intensity and difficulty so that the goal will increase your tolerance to volume. For example, you can perform 1A and 1B exercises without rest. You can rest for 30 seconds after completing two sets. Perform the following bodyweight workout plan three times a week on non-consecutive days: Monday, Wednesday, and Friday. Week 3 will use some pieces of body weight-related equipment.

Week 1SetsReps
1A: Feet Elevated Push-Ups315
1B: Medium or Wide-Grip Bull-Ups310
2A: Parallel Bar Dips or Bench Dips315
2B: Reverse-Grip Chin-ups310
3A: Rear-Foot Elevated Bulgarian Split Squats310
3B: Reverse Lunges310
4A: Box Jumps310
4B: Single Leg Calf Raises315
5A: Bicycle Crunches315
5B: Lying Leg Raises315
Week 2SetsReps
1A: Feet Elevated Push-Ups3AMRAP
1B: Medium or Wide-Grip Pull-Ups3AMRAP
2A: Parallel Bar or Bench Dips3AMRAP
2B: Reverse-Grip Chin-Ups3AMRAP
2A: Rear-Foot Elevated Bulgarian Split Squats315-20
3B: Reverse Lunges315
4A: Box Jumps315
4B: Single Leg Calf Raises320
5A: Bicycle Crunches320
5B: Lying Leg Raises320
Week 3SetsReps
1A: Feet Elevated Push-Ups w/Bands3AMRAP
1B: Weighted Medium-Grip Pull-Ups3AMRAP
2A: TRX Triceps Extensions3AMRAP
2B: TRX Biceps Curls3AMRAP
3A: Jump Split Squats320
3B: Weighted Rear-Foot Elevated Bulgarian Split Squats315
4A: Weighted Single Leg Calf Raise315
4B: Kettlebell Sumo Squats320
5A: TRX Pikes315
5B: TRX Leg Tucks3 

 

 

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The last word on a bodyweight workout plan

The idea of free-standing exercises is a great way to stay fit without going to the gym. If you’re looking for an easier way to maintain your health, this may be perfect for you as it only requires body weight and minimal space. Have any of these been influential in your routine? Let us know what has been successful or not by commenting below!

By Terry Clark

Terry Clark is a math professor, certified fitness trainer, bodybuilding coach, nutrition specialist, writer, and fitness enthusiast. Terry loves working out, playing with numbers, solving problems, writing, and teaching.

2 thoughts on “Bodyweight Workout – Save Money and Time and Get Results”
  1. […] there are ways of using bodyweight training, and unfortunately, many people don’t approach this in the right […]

  2. […] Do more home workouts with bodyweight […]

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