Want a solid exercise you can do at home without using barbells or dumbbells? Try out this challenging cycle of bodyweight exercises!
  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
  • Target GenderMale & Female
  • Workout PDFDownload Workout

Workout Description

Take 1-2 minutes between each series of exercises after completing each of these exercises three times with minimal rest in between.

Like any other exercise, progression is the key to success. Every time you perform this exercise, try to aim for more reps. If you complete 14 pushups in week 1, aim for 15 in week 2. You will continue to advance and get stronger and bigger.

Warm Up and Cool Down

  • 5 Minute warm up: Walk or Light Jog
  • 5 minute cool down: Walk or Light Jog

Full Body Bodyweight Workout

Exercise Sets Reps
Jump Squat 3 10-15
Push Up 3 15-20
Pull Up 3 10-15
Walking Lunge (Reps are for each leg) 3 10-15
Dips 3 10-15
Inverted Pull Ups 3 10-15

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