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BODYWEIGHT WORKOUT: With nothing, or just a few weights, you can get in shape

Updated: Mar 19, 2022

Utilizing just your body weight for a #workout can sometimes be even more demanding than if you had all the equipment in the world. With summertime approaching, you are going to want to get ready to show off the hard-earned muscle that you built this winter.


Try this extreme #bodyweight circuit three to four days per week and watch your #physique transform with just your body weight.


THE WORKOUT


The key to a great bodyweight workout is to utilize all of the major movements: pushing, pulling, squatting, crawling, sprinting, and jumping. By combining these types of movements into one workout, you hit nearly every single muscle in your body, causing your heart to race to supply them with blood and oxygen. I like to use a descending ladder system. This helps keep the pace up without breaking form on each movement. It also gives you a mental edge as you gasp for air. As you finish each round of exercises, the reps and distance decrease, so your body and mind have something to look forward to.


DIRECTIONS


After a quick dynamic warm-up, perform all of these exercises in a circuit fashion for the prescribed number of reps or distance. Once you finish each of the exercises, repeat the circuit with minimal rest between exercises and rounds.


CHIN-UPS

Reps: 12, 10, 8, 6, 4 and 2


Hang from whatever safe thing you can find. A jungle gym, monkey bars, a tree limb will even do. With your palms facing you and your arms shoulder-width apart, pull your body up until your chin is higher than your hands. Lower with control until your arms are fully extended and repeat. If you cannot perform a chin-up or pull-up, simply hang from the bar for double the number of reps but instead use seconds.


DIPS

Reps: 12, 10, 8, 6, 4 and 2


Find some parallel bars and go to work. Make sure to lean into the motion and go as far down as possible. Make sure to extend all the way up at the top. If you don’t have any parallel bars at the park, perform close-grip push-ups instead.


SPRINTS OR RUNNING

Reps: 60, 50, 40, 30, 20, 10 yards


Try and run at 80-90 percent of your top speed. Focus on quality form.


JUMP SPLIT SQUATS

Reps: 12, 10, 8, 6, 4 and 2


Stand with your body in a split stance position. Jump as high as you can and as you are in the air, switch your legs so that the opposite one is forward. Begin the next rep as fast as possible. You will perform the prescribed number of reps on both legs.


BEAR CRAWL

Reps: 60, 50, 40, 30, 20, 10 yards


Bend down and get on all fours and simply crawl. Make sure to keep your lower back flat and pretend as if you are balancing a glass of water on your lower back. Focus on quality movement, not speed.

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