Update: If you are willing to work hard to burn fat, build muscle, and improve your fitness, AND you want a bodyweight training program that requires no equipment and can be customized to your individual needs, AND you want to be told exactly what to do every single day, then check out the and programs.

These three bodyweight training sessions can be inserted into your program, or used as a stand-alone workout routine for 4 weeks. I recommend doing these on three, nonconsecutive days during each week for a 28-day cycle.

Week one: perform sessions 1, 2, 1 Week two: perform sessions 2, 1, 2 Week three: perform sessions 2, 3, 2 week four: perform sessions 3, 2, 3

Keep your technique rating high, your effort rating moderate to high, and your discomfort rating low throughout each exercise to maximize the benefits you’ll receive.

Session 1

3-4 rounds, 15 seconds rest between exercises, 1-2 minutes of rest at end of each circuit: Bodyweight squats 30-45 seconds Pushups 30-45 seconds Pullups 30-45 seconds (or MAX set minus 1 rep, supplement negative reps or flexed-arm hangs for beginners)

repeat 3 times, 1 minute rest at end of each circuit: Reverse lunges 30 sec./leg Front plank 45 sec. – 1 minute Superman hold 45 sec. – 1 minute

Session 2

after warmup, repeat 3x 10 Squats with hands behind head 15 Jumping Jacks 10 Pushups 10 Band Rows

Repeat 3x Step-ups onto box – 30 sec./leg Bird dog exercise – 30 sec. Weighted crunches – 30 sec. Rest 30-60 seconds

Repeat 4-5x Pushups – 30-45 sec. Bodyweight Horizontal Rows with feet on floor or elevated – 30-45 sec. (or 1 rep short of MAX) Rest 30 seconds between each exercise Side Elbow Planks – 15-30 sec./side

Session 3

repeat 3x Burpees 30 seconds Jumping Jacks 30 seconds Jump rope 30 seconds (or mimic with ankle bounces)

Repeat 3x, 30 seconds rest between exercises Bodyweight squats – 45-60 sec. Single leg lying hip extension – 30 sec./leg Front plank – 30 sec. Side plank – 15 seconds per side Forward lunges 30 sec./leg Rest 60 seconds

Repeat 4x Bench dips (or parallel bar dips) – 30-45 sec. Pullups or Chinups – 30-45 sec. (or MAX set minus 1 repetition) Rest 60 seconds

This will be your first month (4 weeks) of bodyweight training. You can progress by doing more repetitions in the same time frame or by slightly increasing your time frame for each exercise. You can also shorten rest periods or increase the sophistication of the exercises.

Like bodyweight training? Then you’ll love these workouts:

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Health-First Fitness Coach

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