Train With Jay

Intense Bodyweight Workout at Home

bodyweight_workout
20 Aug

Is the quarantine 15 real? Did you just devour half of your kid’s snacks? Working at home getting you bored? I had that feeling for a while, well kind of the opposite.

I got so used to going to the gym that I wasn’t sure how I would stay in shape. I actually took it as a sign. BUT, if the quarantine did you get you down and you took some time off. YOU WILL get back into it! I am sure of it.

If you are already in shape and just need a NEW ROUTINE, I’m glad you are here! and the BEST thing about this heart pumping, sweat dripping bodyweight workout is that you only need yourself! WHAT? Yes, I said it. You only need your bodyweight. Just because you don’t have weights does not mean you cannot get a good training session. OH! I lied, you need water and a towel. You are going to be sweating like crazy! and of course MAYBE some caffeine.

I will have a few different variations of workouts so don’t you worry! If you are just a beginner I HAVE JUST WHAT YOU NEED! If you are intermediate or advanced I HAVE A WORKOUT FOR YOU AS WELL! Get ready for a FULL BODYWEIGHT CIRCUIT WORKOUT!

Get ready for a Full Body Bodyweight Workout!
Get ready for a Full Body Bodyweight Workout!

Full Body Bodyweight Workout

When working out you should always start with a warmup. Here is a warmup that I like to do.

5 Minutes:
10 Pushups
10 front lunges (each leg)
10 side lunges (each leg)
10 reverse lunges (each leg)
Set a timer – keep repeating until 5 minutes is over.

OK, Are you ready? Let’s do it!
Let us start with the upper body, we are also going to do supersets to make this a fast-paced NO WEIGHT workout.

Chest:
Pushups 3×10-15 superset with
Pushups (close) 3×10-15
Rest 45 Seconds to 1 minute between each set.

Legs:
Air Squats 4×20 superset with
Alternating lunges 4×20
Rest 45 Seconds to 1 minute between each set.

Triceps & Abs
Dips 3×10-15 superset with
Plank 1 minute
Rest 45 Seconds to 1 minute between each set.

Back & Abs
Sit-ups 4×20 superset with
Supermans 4×20
Rest 45 Seconds to 1 minute between each set.

Do this 3-4 times a week.

There's a workout for everyone! Even if you are a beginner
There’s a workout for everyone! Even if you are a beginner

Beginner Bodyweight Workout

I got something for everyone, so don’t you worry! This beginner bodyweight workout will get you sweating as well. Let’s start with a warmup. Since this is all based on bodyweight all warmups are done with strength training moves.

5 Minutes:
10 Pushups (on knees/or wall push-ups)
5-10 front lunges (each leg)
5-10 side lunges (each leg)
5-10 reverse lunges (each leg)
Set a timer – keep repeating until 5 minutes is over.

Legs:
Alternating Lunges: 3×15
Bodyweight Squats 2×15

Rest 45 Seconds to 1 minute between each set.

Back:
Supermans: 2×20
Bird dogs: 3×15

Rest 45 Seconds to 1 minute between each set.

Chest:
Pushups 2×10
Shoulder Taps: 2×10

Rest 45 Seconds to 1 minute between each set.

Abs:
High Plank: 30 Seconds
Crunches: 30 Seconds

Rest 45 Seconds to 1 minute between each set.

Do 2 to 3 times a week.

Bodyweight Workout for Mass

Bodyweight Workout for Mass
This no weight workout will for sure add some nice density to your physique.

Since this bodyweight workout is for mass, we are going to focus on lower reps. This no weight workout will for sure add some nice density to your physique.

5 Minutes:
20 Pushups
10 front lunges (each leg)
10 side lunges (each leg)
10 reverse lunges (each leg)
Set a timer – keep repeating until 5 minutes is over.

Back:
Pull-ups: 4×10 – If you have a bar that’s great! Something I see clients use is a table and do inverted rows (see below)

Credit: Mindbodygreen

If not then let’s go with Supermans: 4×10

Arms:
Bodyweight Dips: 4×10
Close Push-ups: 4×10
Rest 45 Seconds to 1 minute between each set.

Chest:
Push-ups: 4×10
Elevated Push-ups: 4×10
Rest 45 Seconds to 1 minute between each set.

Legs:
Step-ups: 4×10 (each leg)
Rest 45 Seconds to 1 minute between each set.

Do this 3-4 times a week.

Squats are an effective bodyweight workout
Squats are an effective bodyweight workout

Bodyweight Workout for Legs

Legs are a girls best friend, or is it men? Or something like that. This bodyweight workout for legs is tough, challenging and for sure something that is not traditional.

5 Minutes:
20 Squats
20 front lunges (each leg)
20 side lunges (each leg)
20 reverse lunges (each leg)
Set a timer – keep repeating until 5 minutes is over.

Rest 45 Seconds to 1 minute in between each set.


Step-Ups: 2×20
Hip Thruster: 4×20
Prison Squats: 3×20
Bodyweight Squats (Close): 2×20
Bodyweight Squats (Wide): 2×20
Wall Sit: 1 Minute

Do this 3-4 times a week.

Tired just reading it? Me too! Your legs will be super pumped, trust me when I say you will be huffing and puffing. People still think you can’t get an amazing home bodyweight workout.

Get a tight midsection with an intense Bodyweight Core Workout

Bodyweight Core Workout

Abdominals! Who does not like a good ab workout? I think most people LOVE ab workouts! As always I like to start off with a warmup!

5 Minutes:
10 Pushups
10 Supermans
20 Squats
Set a timer – keep repeating until 5 minutes is over.

This is 5 minutes straight through! NO BREAKS!

Plank: 1 Minute
V-Ups: 30 Seconds
Russian Twist: 30 Seconds
Low Plank: 30 Seconds
High Plank: 30 Seconds
Leg Lifts: 1 Minute
Boat: 1 Minute

SO? How do we feel? Intense isn’t it? Yeah! I couldn’t feel my abs either :).

Upperbody Bodyweight Workout
This Upperbody Bodyweight Workout will get you the physique you desire!

Upperbody Bodyweight Workout

READY for that MASSIVE chest? WIDE BACK? BULGING BICEPS? Then this extreme upper body bodyweight workout is your next move! Remember to always have your water on hand and take breaks when needed.

As always let’s start with my favorite warmup

Rest 45 Seconds to 1 minute in between each set.

5 Minutes:
10 Pushups
10 front lunges (each leg)
10 side lunges (each leg)
10 reverse lunges (each leg)
Set a timer – keep repeating until 5 minutes is over.

Pull-ups or Inverted rows: 3×15
Push-Ups: 4×25
Supermans: 3×20
Close Push-ups: 3×15
Chair Dips: 4×20
Russian Twist: 3×25
Shoulder Taps: 4×20
V-Ups: 4×10
Leg Lifts: 4×20
Pulse Ups: 3×12

Quite the bodyweight circuit? Ain’t it? Wipe your sweat off the floor I don’t want you to slip and hurt yourself.

These workouts were meant to challenge you! If you enjoyed them or hated them, please leave a comment below. In any event if you need any questions or concerns please feel free to contact me here!


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