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The Best Bodyweight Workout Routines

A full set of exercises that'll build muscle and strength—no barbells required.

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Fit man with a beard doing a bodyweight workout and doing a half rep pushup exercise
Rido
Fit man with a beard doing a bodyweight workout and doing a half rep pushup exercise
Rido

Bodyweight workout routines don’t get enough credit for what they actually do. Its a common misconception that if your not putting up massive weights your not doing much and not really growing. To put it in perspective here’s a hypothetical question for you: How much could Bruce Lee squat? Better yet how much could he bench?

The answer: Who knows and Who cares?

The point is you don’t need to lift heavy iron all the time to get an incredible muscular physique. Instead, guys like Bruce Lee or someone as ripped as him has trained with only the weight of their own bodies. As a result of all those bodyweight workout routines, a martial artists like Bruce Lee developed supernatural proprioception, incredible muscle endurance, and eventually his legendary explosive strength.

Do you know any bodybuilders that can decimate an opponent with a one inch punch? No. They can barely touch their shoulders. All kidding aside much of your fitness and growth isn’t so much a competition of how much you can bench or squat. Although many gym rats insists on it being a competition that will lead to injury. Instead its about feeling your best and changing your body to reflect that.

So with that in mind with these three workouts, you’ll be able to lay a rock solid foundation for all-around, practical strength. Best of all, you don’t really need much equipment just a ab wheel and swiss ball.

Here are three bodyweight workouts. Incorporate all three workouts into your regular fitness regimen and be sure to master each of them before moving on to heavy weights.

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The Ultimate Bodyweight Training Guide

Find out all the tips and tricks of getting a good workout with just your bodyweight.

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Routine

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Workout 1

Total-body bodyweight workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 13

Pullup

Equipment
Pullup Bar
Sets
3
Reps
40
Rest
60-90 sec.
Exercise 2 of 13

Pushup

Equipment
Sets
3
Reps
40
Rest
60-90 sec.
How to
Exercise 3 of 13

Glute Bridge

Equipment
Sets
3
Reps
40
Rest
60-90 sec.
Exercise 4 of 13

Jump Squat

Equipment
No Equipment
Sets
3
Reps
40
Rest
60-90 sec.
Exercise 5 of 13

Ab-Wheel Rollout

Equipment
Ab Wheel
Sets
3
Reps
40
Rest
60-90 sec.

Workout 2

The go-anywhere bodyweight workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 13

Chinup

Equipment
Pullup Bar
Sets
3
Reps
AMRAP
Rest
60-90 sec.
Exercise 7 of 13

Feet-Elevated Pushup

Equipment
Bench
Sets
3
Reps
AMRAP
Rest
60-90 sec.
Exercise 8 of 13

Bulgarian Split Squat

Equipment
Dumbbells
Sets
3
Reps
AMRAP
Rest
60-90 sec.
Exercise 9 of 13

Broad Jump

Equipment
No Equipment
Sets
4
Reps
Hold for 20 sec.
Rest
60 sec.

Workout 3

The powerhouse bodyweight workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 13

Neutral-Grip Pullup

Equipment
Pullup Bar
Sets
3
Reps
60
Rest
60-90 sec.
Exercise 11 of 13

Up-down plank pushup

Equipment
Sets
3
Reps
60
Rest
60-90 sec.
Exercise 12 of 13

Lateral Bound

Equipment
No Equipment
Sets
3
Reps
60
Rest
60-90 sec.
Exercise 13 of 13

Swiss Ball Leg Curl

Equipment
Swiss Ball
Sets
3
Reps
60
Rest
60-90 sec.
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