Sample Bodyweight Training Program

Sample Bodyweight Training Program

One of my friends is just getting back into exercise and asked me to get him started on an exercise program. I put the following program together for him in about 5 minutes but it is a great place to start for someone with no equipment that is looking to get back into training.

I used a lot of GPP (General Physical Preparation) exercise to get my friend warmed up and get his body moving. Coach John Davies uses this same circuit in many of his programs and this circuit has always proven to be a great tool for improving fitness without any equipment.

Give this program a shot if it suits your needs.


Mon,Wed,Fri Program:

1. Continuous Circuit (Perform one after another with no rest between exercises and repeat the circuit 3 times with no rest):
-Jumping Jacks(30 seconds)
-Vertical Jumps (30 seconds)
-Squat Thrusts/Burpees (30 seconds)
-Lateral Line Hops (30 seconds)

2. Superset #1 (Perform back to back with no rest between exercises, take 45 seconds rest between supersets):

A1. Wide Push-Ups (Max Reps)
A2. Bodyweight squats (Max Reps)

3. Superset #2 (Perform back to back with no rest between exercises, take 45 seconds rest between supersets):

B1. Divebomber Push-Ups (Max Reps)
B2. Chair Step-Ups (Left then Right) (Max Reps each leg)

4. Ab/Low Back Circuit (Perform entire circuit in continuous fashion with minimal rest between exercises, perform circuit 1-2 times)

C1. Toe Touches (10 Reps)
C2. V-Touches (10 Reps)
C3. Lying Trunk Twists ("Windshieldwipers") (5 reps each side)
C4. Plank (Hold isometrically for 30 seconds)

C4. Horse Stance Back Exercise (10 reps each side)
C4. Sit-ups (10 reps)
C5. Side Plank (15 seconds) (Left Side)
C6. Side Plank (15 seconds) (Right Side)
C7. Oblique Side Crunches (Left) (10 reps)
C7. Oblique Side Crunches (Right) (10 reps)
C8. Alternating Supermans (10 reps each side)

5. Optional (Repeat Continuous warm-up circuit again 3-6 times)

6. 5 minutes of static stretching exercises

Tues, Thurs Program:

-Perform the bodyweight continuous circuit described above. Perform 6 circuits in a continuous fashion at a low-intensity pace. Perform 5-10 minutes of static stretching exercises after finishing the circuits.

Train with purpose,

Kyle
www.HomeGymSecrets.com