Bodyweight Workout Program

Training does not always mean you have to rely on weights or even a gym to be able to get in a proper workout. You can use your own body to act as your weight and, using several different exercises, be able to develop more strength, burn calories, and build muscle. Developing overall strength through bodyweight exercises is key for anyone who is into the fitness world, all the way from beginners to professional bodybuilders. 

Mastering these bodyweight exercises will not only ensure that you get a proper posture for working out that will avoid injuries but it will also get you ready and conditioned for other workouts that include dumbbells, weight plates, or any other equipment. Plus, you can do it almost anywhere.

The following one-month bodyweight program will work all of your muscles and can be done by people at any strength and fitness level. You will find two different exercise sets that you will be alternating throughout the month. Keep in mind that they are designed to be done three times per week and following these rules: 1. Focus on nailing the proper posture for each exercise before adding intensity, 2. Train fast and explosively, 3. Be constant with your reps and avoid going to failure and 4. Warm-up and train properly before working out.

For each week, these are the combinations of exercises you must follow. Each letter represents one day.

  • Week 1: A-B-A
  • Week 2: B-A-B
  • Week 3: A-B-A
  • Week 4: B-A-B

WORKOUT A

Beginners

1. Sumo Squats-15 reps

Do a regular squat but let your arms hang between your legs. Come back up when your hands touch the floor.

2. Regular Pushups-10 to 15 reps.

Position yourself face down with your hands below your shoulders and your body completely straight from head to heels. Support your entire weight on your arms. Bring your entire body down and back up when your face is near the floor using your arms.

3. Backward Lunges-12 reps on each leg

Stand straight and take a long step back with one foot. Lower your body so your front knee bends up to 90 degrees.

4. Plank Buildup-30 to 60 seconds

Switch between high and low planks. Keep your body straight from head to heels and your hands below your shoulders.

Intermediate

1. Squat Jumps-12 reps.

Do a regular squat and jump after you have reached the lowest point. Keep your body straight and push from your heels. Land gently to avoid injuries.

2. Rotation Push ups-8 to 12 reps on each side.

Do a regular push up and complete it by lifting one arm and rotating your core outwards every time you go up.

3. Bulgarian Squat-15 reps on each leg.

Place one foot on a chair or bench behind you and drop your body by bending your front knee. Keep your back straight.

4. Mountain Climbers-15 reps on each leg.

Position yourself as if you were going to do a regular push up. Then, without moving your arms, bring your knees up to your chest alternating them.

Advanced

1. Pike Press-8 to 10 reps.

Position yourself in a downward V shape with your arms and legs fully stretched. Bring your head and torso down and back up by bending your arms. Keep your back straight.

2. Pistol Squat-10 reps on each leg.

Start in a regular squat position and bring one leg up in front of you completely straight. Bring your body down and back up with your other leg. Hold on to something if you need more stability.

3. Cossack Squats-12 reps on each leg.

Start with a regular squat stance but spread your feet wider than your shoulders. Lower your body sideways by bending one leg and straightening the other one. 

4. Leg Raises-12 reps.

Lay down on your back with your legs fully stretched. Bring them up keeping them straight to form an L shape.

WORKOUT B

Beginner

1. Lateral Lunges-12 reps on each leg.

Stand up straight and take one step to the side with one foot. Drop your body by bending the outer leg and stretching the opposite one. Keep your back straight at all times.

2. Dips-8 to 12 reps.

Place a chair behind you and put both hands on it with your fingers facing forward. Extend your legs and bring your body down and back up by bending your arms.

3. Side Plank-30 to 60 seconds.

Position your body sideways, completely straight, and supporting your weight on one fully extended arm. Hold.

4. Russian Twist-30 to 60 seconds.

Lay down on your butt with your legs and core lifted from the floor. Rotate your core without losing posture.

Intermediate

1. Declined Push ups-10 to 12 reps.

The same as a regular push up but with your feet placed on a chair or something elevated. 

2. Walking Lunge-15 reps on each side.

Keep your body straight and alternate between forward and backward lunges as fast as possible.

3. High Plank-30 to 60 seconds.

Place your body facing down with your arms fully stretched and your hands below your shoulders. Keep your body straight from head to heels. Hold.

4. Side Plank with Rotation-15 reps on each side.

Begin with a regular side plank but extend your other arm. Then, rotate your body inwards and tuck your extended arm under it. 

Advanced

1. Elevated Bulgarian Lunge-10 reps on each leg.

The basic Bulgarian Lunge but with both feet elevated on separate surfaces. Go as low as you can without losing posture.

2. Lateral Push ups-10 to 15 reps on each side.

Do a regular push up but drop your body to one side.

3. Diamond Push ups-5 to 8 reps on each arm.

Start with a regular push up position but place your hands together so they form a triangle between your thumbs and index fingers. Go down and repeat.

4. Pendulum Swings-15 reps on each side.

Lay on your back and lift your extended legs. Move them from side to side trying to get them as close to the floor as possible.