Simple, Effective Bodyweight Workout

Here is a simple, yet super effective workout that will target all of your body’s main muscle groups and movement patterns. The workout includes 4 bodyweight compound exercises with suggestions for how to adjust them to your level. To cover all the main movement patterns, we need one pushing exercise, one pull exercise, one squat exercise and a core exercise. 

Warm-up

Don't make too much out of this. The important thing is to get your body going and rather than spending 20 minutes on a general warm-up it is much more efficient to to warm up specifically for the exercises that will be used. 

Simply do one set of 10-15 reps of each exercise of the workout that follows, but at an easier progression than what you will use for your main workout. 

The Workout:

There are 4 exercise categories to come. For an efficient workout, do these exercise in a circle with 30 seconds rest in between. The order of the exercises is adjusted so that you actually rest and recover from the previous exercise when doing the next exercises. 

The schedule:

• One set of the push exercise
• 30 second rest
• One set of the squat exercise
• 30 seconds rest
• One set of the pull exercise
• 30 seconds rest
• One set of the core exercise
• rest 1 minute
• repeat 3-5 times
• Well done! 😊

Push exercise

The following video explains a step wise progressional road to learn push-ups and then handstand push-up.

How: Find a progression that you can do at least 5 repetitions off. You should NOT be able to do more than 12 repetitions, if so, choose a more difficult variatiuon. 

Goal: Your goal is to increase your reps every workout and when you reach 10-12 reps, try to move to the next progression.

Reps: Do as many repetitions as you can of the chosen progression/level

Extra tip: If your wrists hurt, try using parallettes for some of your sets. Parallettes can also be used to go deeper and increase muscular activation and tension which in turn can provide greater gains.

The Squat exercise

The following video explains how you can step wise increase (or decrease) the difficulty of squat exercises with nothing but you bodyweight and potentially a rubber band.

How: Find a progression that you can do at least 5 repetitions off. You should NOT be able to do more than 12 repetitions, if so, choose a more difficult variatiuon. 

Goal: Your goal is to increase your reps every workout and when you reach 10-12 reps, try to move to the next progression.

Reps: Do as many repetitions as you can of the chosen progression/level

Extra tip: Using the MultiStrap in combination with rubber bands will enable you to make incremental steps in difficulty similar to adding weight in a weighted squat. I you have access to a barbell and weights, you can of course also substitute this exercise with regular barbell squats. 

The Pull Exercise

Pull-ups is the king of of pull exercises and will target your upper back, lats and biceps. Make them easier by using resistance bands. Make them more difficult by either adding weights, or moving towards the one arm pull-up by using rubber bands, or finger supported variations.

The following video explains how you could use the MultiStrap to adjust the difficulty of pull-ups and eventually one arm pull-ups. You can also wrap a rubber band around the bar (rings) you are pulling from with a goal of jumping to thinner rubber bands. 

How: Find a progression that you can do at least 5 repetitions off. You should NOT be able to do more than 12 repetitions, if so, choose a more difficult variatiuon. 

Goal: Your goal is to increase your reps every workout and when you reach 10-12 reps, try to move to the next progression.

Reps: Do as many repetitions as you can of the chosen progression/level

Extra tip: Using the MultiStrap in combination with rubber bands will enable you to make incremental steps in difficulty similar to adding weights. You can also use the MultiStraps as a weight belt to do weighted pull-ups as an alternative once pull-ups gets too easy. 

The Core Exercise

The following video gives you a step wise approach from laying leg raises to hanging leg raises and eventually the meat hook. This is the core exercise that will give you most bang for the buck. The hanging leg raise variations you can either do on a bar, or gym rings.

Goal: Your goal is to increase your reps every workout and when you reach 10-12 reps, try to move to the next progression.

Reps: Do as many repetitions as you can of the chosen progression/level

Extra tip: