Bodyweight exercises vary from the relatively easy (push-ups, sit-ups, squats) to the incredibly difficult (one-arm pull-ups, pistol squats, planche) and their effects on physical development can be unparalleled when applied properly and consistently.
This workout is an excellent introduction to strength training and will put you on the path to bodyweight excellence...
| Workout difficulty | Beginner |
| Workout Category | Bodyweight Workout |
| Equipment required |
Pull-up bar, Parallel bars / Dipping station Optional: Weighted vest, Gymnastics Rings |
| Physical Skills | Strength, Balance, Coordination, Accuracy |
| Time | 30-45 minutes |
| No. of exercises | 5 |
Who is the beginner bodyweight workout for?
This is a bodyweight workout targeted at the beginner and serves as a fundamental starting point to anyone who is just starting out with their fitness training.
The workout is composed of exercises that require little to no equipment, making it an extremely flexible regime that can be performed almost anywhere.
This workout is useful for those who want to -
- Build strength and muscular definition
- Develop lean muscle mass
- Create a base level of strength and fitness skills before progressing onto advanced body weight training or weight training
- None: Entry level fitness skills
Beginner bodyweight workout video
Fitstream athlete Lee Wade Turner demonstrates the bodyweight exercises in this video guide:
Beginner bodyweight workout instructions
Perform 10 reps of each exercise, one after another (*). When you've performed all exercises for 10 reps go back to the first exercise and do 9 repetitions of each, repeating the process until you reach one single repetition per exercise.
* If you struggle to hit the ten reps in one attempt - simply perform as many as you can then rest, and repeat until you've accumulated the required number.
The exercises
- Chin-ups (underhand grip)
- Ab Crunches (raised legs)
- Dips
- Hanging Knee Raises
- Press-ups
Chin-ups
- Ensure that you achieve full lock out with chin over the bar.
- Alternative exercises: Pull-ups
Ab Crunches
- Ideally perform this exercise on a decline bench with legs raised for added intensity.
- Alternative exercises: Plank (hold of 30-45 seconds, but the longer the better!)
Dips
- See Dips exercise
Hanging Knee Raises
- Whilst hanging from the pull-up bar or rings bring your knees up, parallel to the ground.
- See hanging knee raises
Press-ups
- Take chest to floor and ensure arms are locked out at the top position. Perform on knees to make easier if required and build up to full press-ups.
- See push-ups exercise
Progressing from the beginner bodyweight workout
Keep a record of your workouts (see training journal article) and you'll quickly see improvements in your strength, speed and form.
When you're comfortably performing all ten repetitions without breaking you're ready to step things up a notch, and progress to the intermediate level bodyweight workout (coming soon!).
Alternatively, try introducing a weighted vest for added intensity to the exercises and develop explosive strength levels. They're excellent for breaking through plateaus and progressing to more advanced exercises.
Performing the routine on gymnastics rings rather than fixed apparatus is also an effective way to recruit additional muscle-mass and build compact, defined muscles.
Intermediate bodyweight workout coming soon!
