Need to get robust however hate the health club?
No drawback!
With immediately’s Superior Body weight Routine, you’ll be able to burn fats, construct muscle, and get an important exercise in! All with no health club membership required!
It’s the sort of exercise we construct by means of our on-line teaching program. In the event you’re in a rush, join our free weekly e-newsletter and we’ll ship you PDFs of our “Work Out at Dwelling” guides!
In the event you’re prepared, click on the sections under to get proper into the motion:
Alright, let’s do that thang.
The Superior Body weight Exercise
That is the Superior Body weight Exercise (Do 3 Circuits):
- 10 One-Legged Squats – either side
- 20 Body weight Squats
- 20 Strolling Lunges (10 every leg)
- 20 Leap Step-Ups (10 every leg)
- 10 Pull-Ups (or inverted body weight rows utilizing your kitchen desk)
- 10 Dips – Bar Stools
- 10 Chin-Ups (or inverted body weight rows with an underhand grip)
- 10 Push-Ups
- 30 Second Plank
See our part under on advanced bodyweight exercises to see easy methods to do every of those actions!
I do use a door-frame pull-up bar within the video, however you are able to do desk body weight rows (see the video below) should you can’t do a pull-up but or should you don’t have a pull-up bar!
An alternative choice is to do dowel rows, as we define in The 5 Greatest Pull-up Alternate options:
Lastly: this exercise can have you sweating like a pig and go away you sore everywhere in the subsequent day.
In the event you’re simply shifting past the Newbie Body weight Exercise for the primary time, this exercise might sound ridiculously tough, which is okay.
The objective can be to undergo as many circuits as you’ll be able to with out breaking kind.
“WHAT IS A ‘CIRCUIT’?”
As Coach Lauren describes within the video above, in a circuit routine you’ll do every train in succession and not using a break in between (should you’re ready).
- When you’ve completed all workout routines within the circuit, do it once more.
- In the event you’re nonetheless ready after the 2nd run-through, go for a third.
- As a result of all of those workout routines come one after one other, you’re certain to get drained – that’s okay!
Our objective is to present you a full-body exercise that leaves you panting.
“HOW LONG SHOULD A BODYWEIGHT WORKOUT LAST?”
Go at your individual tempo, however the above 3 circuits and your warm-up and cool-down will take you about 25-Half-hour.
And talking of warming up and cooling down…
Before you begin, do a WARM-UP:
Don’t overlook to heat up. You’ll be able to run in place, leap rope, do just a few push-ups, pedal on a stationary bike, jog up and down your stairs, and so on. Since we’re doing superior actions right here, the warm-up turns into much more crucial.
Additionally, if you wish to stretch and funky down after your exercise, right here’s a routine you’ll be able to run by means of:
If you’re following this body weight exercise plan since you’re attempting to get in nice form while not having a health club, obtain our free information: Power Coaching 101: Every part You Must Know. It’ll present a precise plan to comply with for rising robust.
Obtain our complete information
- Every part it is advisable to learn about getting robust.
- Exercise routines for body weight AND weight coaching.
- Easy methods to discover the suitable health club and prepare correctly in a single.
The 21 Greatest Superior Body weight Workout routines
Let’s undergo every motion within the Advanced Bodyweight Workout Circuit, so we are able to make sure you’re doing every transfer accurately!
1) BODYWEIGHT SQUAT
If you need much more instruction, right here’s easy methods to do a correct body weight squat:
2) ASSISTED ONE LEGGED SQUAT
3) ONE-LEGGED SQUAT (PISTOL SQUAT)
Right here’s our video Easy methods to Grasp the One-Legged Squat:
4) WALKING LUNGE
5) JUMP STEP-UPS
6) ASSISTED PULL-UPS (WITH BAND)
A resistance band is a superb device to assist construct energy for correct pull-ups. It’s a part of our arsenal for getting your first pull-up.
You may get various kinds of train bands with totally different ranges of energy, or a spread pack for simple development.
Put your foot within the train band and pull your self up.
Right here’s a video on Easy methods to Tie the Resistance Band for Your Pull-up:
7) NEGATIVE PULL-UPS
In the event you don’t have a resistance band, you’ll be able to do adverse pull-ups as an alternative. Leap and maintain your self above the bar, after which slowly, underneath management, decrease your self to the ‘beginning place’ of a pull-up. Then repeat!
It is a nice option to construct up sufficient energy to finally get your first pull-up.
8) PULL-UP
We now have a full information on correct pull-up kind so you’ll be able to hone your method.
9) CHIN-UPS
Very similar to a pull-up, however along with your palms going through towards you.
Right here’s a video going over the correct pull-up and chin-up kind:
In the event you can’t do pull-ups or chin-ups, you’ve another choice…
10) INVERTED BODYWEIGHT ROW (OVERHAND)
11) INVERTED BODYWEIGHT ROW (UNDERHAND)
12) ASSISTED BODYWEIGHT DIPS
With a resistance band, you can begin performing assisted dips. A terrific train whilst you construct up energy for regular dips.
13) BODYWEIGHT DIPS
14) KNEE PUSH-UP
15) ELEVATED PUSH-UP
16) REGULAR PUSH-UP
We now have an entire article on easy methods to do a correct push-up, however we additionally cowl it extensively on this 5-minute video:
17) DECLINE PUSH-UPS
18) KNEE PLANK
19) PLANK
20) SIDE PLANK
21) JUMPING JACKS
If you’re on the lookout for even MORE body weight workout routines you should utilize in your exercises, be sure that to take a look at our mega-resource:
“The 42 Greatest Body weight Workout routines You Can Do Anyplace.“
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Easy methods to Scale Your Body weight Routine
As I stated earlier, this entire routine is scalable based mostly in your capability. For instance, here’s a pattern routine for any person who has conquered the Beginner Bodyweight Workout but can’t do the full routine above:
- 10 Bodyweight Squats
- 10 Walking Lunges
- 15 Jump Ups
- 3 Assisted Pull-Ups (or 6 inverted bodyweight rows – overhand grip on table)
- 8 Dips (or 10 decline push-ups if these are too tough)
- 3 Assisted Chin-Ups (or 6 inverted bodyweight rows – underhand grip on table)
- 10 Push-Ups
- 30 Second Plank
- 30 Jumping Jacks
“WHAT IF THE ADVANCED BODYWEIGHT WORKOUT IS TOO EASY FOR ME?”
Hm, well then, can you do 4 circuits instead of 3? Or have you tried a circuit 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 cover this extensively in our guide, Tracking Your Fitness Progress.
Keep track of:
- Your exact routine
- How long it took you
- Which exercises wore you out
- Exactly how many reps you did
Then make sure you do more next time!
“HOW OFTEN SHOULD I DO THE ADVANCED BODYWEIGHT WORKOUT?”
Do this routine 2-3 times a week, but never on consecutive days. It’s a message we really strike home in our guide, “How Often Should I Work Out?”
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:
Alternatively, pick one of these fun exercises to do on your off days instead!
If you’re still uneasy about this advanced workout, start with our Beginner Bodyweight Workout instead. You can download a worksheet to get started when you sign up for our free weekly newsletter:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
- Complete this workout at home, no equipment required
- Avoid the common mistakes everybody makes when doing bodyweight exercises
- Learn how to finally get your first pull-up
After the Advanced Bodyweight Workout: Next Steps!
This should help you get started with a really powerful bodyweight training routine. But we hear frequently 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 below that best 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 coach to keep you accountable, check out our killer 1-on-1 coaching program:
2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Enlist in the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these advanced bodyweight moves into your training.
Download our comprehensive guide
- Everything you need to know about getting strong.
- Workout routines for bodyweight AND weight training.
- How to find the right gym and train properly in one.
4) Level Up Your Workout! If you’re looking for more workout routines to follow, I got you covered:
I’d love to hear how this workout was for you.
Leave a comment below with your results or any questions you have on advanced bodyweight training and how else we can help.
For the Rebellion!
-Steve
PS: Where do you go after you’ve crushed the Advanced Bodyweight Workout? Well, have you ever heard of the PLP Progression? There’s really no limit on how challenging that can get.
Good luck!
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All photo sources can be found right here: [1]
