Workout Routines

The bodyweight workout routine

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

by
Man performing a pullup
Erik Isakson / Getty
Erik Isakson / Getty
Duration 30
Exercises 4-5
Equipment Yes

Here's a hypothetical question for you: How much could Bruce Lee squat?

The answer: Who cares?

Point is: Guys like Bruce Lee didn't need to heft heavy iron all the time. Instead, they trained with only the weight of their own bodies. As a result of that bodyweight training, martial artists like Lee developed supernatural proprioception, incredible muscle endurance—and, yes, explosive strength.

With these three workouts, you'll be able to lay the same foundation for all-around, practical strength. Best of all, you don't really need much equipment, if you need equipment at all.

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.

Workout 1 Total-body bodyweight workout

Exercise 1.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
3 sets
40 reps
60-90 sec. rest

Exercise 2.

Pushup How to
Pushup  thumbnail
3 sets
40 reps
60-90 sec. rest

Exercise 3.

Glute Bridge How to
Glute bridge thumbnail
3 sets
40 reps
60-90 sec. rest

Exercise 4.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
3 sets
40 reps
60-90 sec. rest

Exercise 5.

Ab-Wheel Rollout You'll need: Ab Wheel How to
Ab-Wheel Rollout  thumbnail
3 sets
40 reps
60-90 sec. rest

Workout 2 The go-anywhere bodyweight workout

Exercise 1.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
AMRAP reps
60-90 sec. rest

Exercise 2.

Feet-Elevated Pushup You'll need: Bench How to
exercise image placeholder
3 sets
AMRAP reps
60-90 sec. rest

Exercise 3.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
3 sets
AMRAP reps
60-90 sec. rest

Exercise 4.

Broad Jump You'll need: No Equipment How to
exercise image placeholder
4 sets
Hold for 20 sec. reps
60 sec. rest

Workout 3 The powerhouse bodyweight workout

Exercise 1.

Neutral-Grip Pullup You'll need: Pullup Bar How to
Neutral-Grip Pullup thumbnail
3 sets
60 reps
60-90 sec. rest

Exercise 2.

Up-down plank pushup How to
Up-down plank pushup thumbnail
3 sets
60 reps
60-90 sec. rest

Exercise 3.

Lateral Bound You'll need: No Equipment How to
Lateral Bound thumbnail
3 sets
60 reps
60-90 sec. rest

Exercise 4.

Swiss Ball Leg Curl You'll need: Swiss Ball How to
Swiss Ball Leg Curl thumbnail
3 sets
60 reps
60-90 sec. rest
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