In this quick article, I want to share with you this beginner bodyweight workout that I’ve been trying and that you can try out too.
A couple of months ago, I started to implement yoga and bodyweight exercises into my workout routine.
The results have been amazing to say the least.
I feel a LOT more in control of my body.
I can also maintain my leg size and strength with body-weight exercises, as I don’t want my legs to get much bigger.
You see guys who can bench or squat lots of weight, but struggle with simple body weight exercises.
I don’t want to be that guy.
I want to be strong in all areas of fitness, not just with the barbell ;p
So, I wanted to give you a sample workout body-weight routine that you can do at home.
You will not need any equipment for this home workout routine.
You can use dumbbells if you’d like, but other than that, all you need is yourself 🙂
First, I’m going to go over the 4 best bodyweight exercises and the variations of each.
Then I’ll go over the sample workout routine that you can follow.
The 4 Body Weight Exercises Everyone Should Master
1. The Pike Push-Up
These are specifically for the shoulders.
It’s really one of the few bodyweight exercises that target the shoulders.
The problem with these, however, is that your head hits the ground well before your shoulders get a good range of motion.
That’s why I bought these parallel bars from amazon:
These allow me to go further and hit the shoulders harder.
It’s definitely a lot harder to do this, but if you have the strength, definitely try it.
The next and hardest variation of the exercise is the hand-stand push-up.
The only reason I could almost do one is that my foot (you can’t see in the video) is on the wall and it’s helping me push myself up.
I try and do handstands whenever I can and I end up attempting the handstand push-ups at least once or twice.
2. The Push-Up
The push-up can be done in tons of different positions.
- The easiest variation of the push-up is the “on your knees” push-up.
- The hardest variation of the push-up is the one-arm push-up.
Right now, I’m doing incline, supported one-arm push-ups.
These are super tough.
I’m using the same parallel bars I used for the pike-push-ups as support.
You can use a basketball or something else about the same height for support as well if you’re at that stage.
If you can’t do these just yet, do whatever variation you can.
I think once you can do normal push-ups easily, try and do push-ups at an incline with your feet elevated on a chair.
Once those become easy, do it as I’m showing you above.
3. The Pistol Squat
This body weight exercise for your legs are really hard, especially if you haven’t attempted them before.
Pistol squads are really hard and they require a lot of balance, power and stability in the legs.
They also require a bunch of mental focus.
Here, I’m doing it with 30 lb Dumbbells in each hand which is really tough.
I don’t expect you to be able to do these if you’re just starting.
I recommend that you practice with TRX bands or by grabbing onto a wall and slowly going all the way down to parallel.
4. The Pull-Up
This is the king of all body weight exercises.
It’s really tough and there’s a million ways to make the pull-up harder than it already is.
I have a whole article on how to do pull-ups if you can’t yet.
Implementing Yoga To Improve Your Body Weight Skill
I’ve been practicing yoga for a couple of months now and it’s one of the best parts of my day whenever I practice.
I can do a lot of poses now that I couldn’t before and my body has thanked me because of it.
Like the exercises above, yoga requires immense mental focus and whole-body stability.
Practicing yoga along with these body weight exercises at home will really help you along your way in your fitness journey.
If you want to see me fail at a bunch of yoga, I post yoga videos regularly on my Instagram which you can find here.
Beginner Body Weight Workout Routine
All right so now it’s time to get into the workout and how you can implement this into your daily routine.
Push-ups: 8-10 reps x 3 sets
Pike Push-ups: 8-10 reps x 3 sets
Pistol squats: AMRAP x 3 sets (AMRAP = As many reps as possible)
Pull-Ups: AMRAP x 3 sets
Do whatever variation that you can and try to progress once that variation becomes easy.
For push-ups, you can make it harder by:
- Putting yourself on an incline by putting your feet on a chair.
- Doing assisted one-arm push-ups
- One-arm push-ups
For pike push-ups, you can make it harder by:
- Getting parallel bars and going deeper
- doing more reps with these
For Pistol Squats, you can make it harder by:
- adding weight with DB’s
For Pull-ups, you can make it harder by:
- going very slow on the way down
- doing more reps
- Doing assisted, one-arm chin-ups
One quick note:
This is NOT meant to replace your general weight lifting routine.
It’s meant to supplement it.
For example if you workout on Mon/Wed/Fri, you can do the workout above with some light yoga on your off days (Tues/Thur/Sat).
I use this routine to help out my current weight lifting routine.
It helps out a lot on my overhead press and barbell bench pressing movements.
I hope this helps with your bodyweight progression 🙂
Make sure to check out bodyweight Burn before you leave!
If you’re looking for a full, in-depth, bodyweight workout routine with detailed video instructions, for fat loss, then you want to check out bodyweight burn!
If you have any questions, leave a comment below!
Also, what’s your favorite body-weight exercise?
Was it mentioned above?
Leave a comment and let me know!