There is no doubt free weights (dumbbells, barbells, cables) are the best way to change your physique. The most fit men and women on the planet almost entirely use free weights to train their bodies.
But right now, that just isn’t an option for most of us.
That doesn’t mean that you can’t still get great results though. Take a look at high level gymnasts. They have some of the most muscular and balanced physiques on the planet. The amount of balance and control it takes to perform advanced bodyweight movements engages your muscles like crazy.
Over time your whole body develops in ways that reflect your ability to control and lift your own body. But don’t worry, these aren’t gymnast level workouts. They’re do able for every level of fitness
Since there is a high demand right now, I decided to make a simple body weight routine here for you.
Below is an workout that can be done with no equipment in just a few minutes per day.
Now obviously, if you were a coaching client, I would be able to thoroughly check your form and make sure that you are getting the most out of each exercise safely, but this is a good template to get you started.
Do as many reps as possible in 60 seconds. Rest as little as needed before moving on to the next exercise.
Workout 1
Close stance Squats
Push-ups
Bent over T raises
Single Leg Hip Thrust (60s each leg)
Extended Plank
Workout 2
Single Leg Squat to Chair
Close Grip Push-ups
Y Handcuffs
Frog Pumps
Hollow Body Rockers
Workout 3
Reverse Lunges (60 seconds each leg)
Pike Pushups
Prone Cobra Contract and Relax
Lying Leg Raises
Side Plank 3 sets for 30 seconds each side
Jump Squats
Do the above workouts every day 6 days a week. Example: Workout 1 on Monday, Workout 2 on Tuesday and Workout 3 on Wednesday and then repeat. Take one day a week off.
If you don’t understand how to do an exercise, simply send me a message or use a thing called Google 😉
Week 1 Do 1 set of each exercise
Week 2 Do 2 sets of each exercise
Week 3 Do 3 sets of each exercise
There it is. A basic but VERY effective workout that trains your entire body. Follow it for 3 weeks for best results.