Do you want to build strength but can’t stand the gym? No problem! Today’s Advanced Bodyweight Routine allows you to burn fat, gain muscle, and get an amazing workout without needing a gym membership! Our online coaching program will help you build this workout. If you’re in a hurry, sign up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides! Download our Free Home Workout Guides! If you’re ready, click the sections below to get right into the action:
The Advanced Bodyweight Workout
This is the Advanced Bodyweight Workout (Do 3 Circuits):
- 10 One-Legged Squats – each side
- 20 Bodyweight Squats
- 20 Walking Lunges (10 each leg)
- 20 Jump Step-Ups (10 each leg)
- 10 Pull-Ups (or inverted bodyweight rows using your kitchen table)
- 10 Dips – Bar Stools
- 10 Chin-Ups (or inverted bodyweight rows with an underhand grip)
- 10 Push-Ups
- 30 Second Plank
See our section below on advanced bodyweight exercises to see how to do each of these movements! You can use a door-frame pull-up bar in the video, or do table bodyweight rows (see the video below) if you can’t do a pull-up yet, or if you don’t have a pull-up bar!
Lastly, if you’re just moving beyond the Beginner Bodyweight Workout for the first time, this workout might seem ridiculously difficult, but that’s okay! The goal will be to go through as many circuits as you can without breaking form.
“WHAT IS A ‘CIRCUIT’?” As Coach Lauren describes in the video above, in a circuit routine you’ll do each exercise in succession without a break in between (if you’re able). Once you’ve finished all exercises in the circuit, do it again. If you’re still able after the 2nd run-through, go for a 3rd. Because all of these exercises come one after another, you’re bound to get tired – that’s okay! Our goal is to give you a full-body workout that leaves you panting.
“HOW LONG SHOULD A BODYWEIGHT WORKOUT LAST?” Go at your own pace, but the above 3 circuits and your warm-up and cool-down will take you about 25-30 minutes. And speaking of warming up and cooling down…
Before you start, do a WARM-UP: Don’t forget to warm up. You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, jog up and down your stairs, etc. Since we are doing advanced movements here, the warm-up becomes even more critical.
If you want to stretch and cool down after your workout, here’s a routine you can run through: If you are following this bodyweight workout plan because you’re trying to get in great shape without needing a gym, download our free guide: Strength Training 101: Everything You Need to Know. It’ll provide an exact plan to follow for growing strong. Download our comprehensive guide Everything you need to know about getting strong. Workout routines for bodyweight AND weight training. How to find the right gym and train properly in one.
The 21 Best Advanced Bodyweight Exercises
Let’s go through each movement in the Advanced Bodyweight Workout Circuit, so we can ensure you’re doing each move correctly!
- BODYWEIGHT SQUAT If you want even more instruction, here’s how to do a proper bodyweight squat.
- ASSISTED ONE LEGGED SQUAT
- ONE-LEGGED SQUAT (PISTOL SQUAT) Here’s our video How to Master the One-Legged Squat.
- …
If you’re looking for even MORE bodyweight exercises you can use in your workouts, make sure to check out our mega-resource: “The 42 Best Bodyweight Exercises You Can Do Anywhere.”
After the Advanced Bodyweight Workout: Next Steps! This should help you get started with a really powerful bodyweight training routine. But we hear frequently that people want MORE instruction, MORE guidance, and MORE workouts. If that’s you, we have MULTIPLE options to take the next step. Pick the option below that best aligns with your goals and timeline:
- If you want step-by-step guidance, a custom bodyweight training program…
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