By Luca petria November 17, 2019 Strength Training 0 Comments

The Beginner Bodyweight Workout - The Best Way To Get Started

Looking for a beginner-friendly workout that you can do anywhere? This workout is a full-body routine that works all muscle groups in your body.

By doing it 2-3 times per week, you will quickly see results, and I see this as the first step to get started with bodyweight training & calisthenics.

Before getting into the workout itself, it is essential to understand the structure and system that the workouts follow. There are four types of movements in which the workout is divided which are;

Push (Triceps, Chest & Shoulders)
Pull (Biceps, Upper Back & Forearms9
Core (Abs & Lower Back)
Legs (Glutes, Hip Flexors, Hamstrings, Quads & Calves)

It is essential to do a proper warm-up before getting started. The easiest way to warm-up is with some slow running. Other than that, you should activate the muscle groups that you are about to train.

Do this warm-up routine before starting:

5 Minutes of Running
10 Elevated Push-ups (Place your hands on something between knee/waist height)
10 Sit-ups
10 Arch-ups
20 Squats

Once you've done the warm-up, you are ready for the workout below. I'm also going to explain how to adjust the difficulty of the exercises so that you can adjust the workout to your own capabilities.

When doing each of the exercises, you should do three sets with 8-12 repetitions each, as this works best for muscle gains as a beginner.

Take 1-2 minutes of rest between each exercise & set, to allow your body to recover.

Push-ups
Australian Pull-ups (bent Knees)
Lunges
Calf raises
Bent Leg V-up
Arch-ups

Notes On The Exercises:

When doing Push-ups, your elbows have to stay as close to your body as possible; you can make the exercise harder by elevating your feet. On the other hand, the exercise gets easier if you put your hands on an elevated surface.
With Australian Pull-ups, the exercise becomes a lot easier if you start with bent legs. To make the exercise harder, you can place your feet on a box. With every repetition, your chest should touch the bar. In case you don't have access to a bar, you can take a broomstick and place it across two chairs.
If Lunges are too easy, you can do bulgarian split squats, whereas the back leg is elevated (on a chair). In case the exercise is too hard, you should do regular squats instead.
To make calf raises easier, you can do them close to the wall. Also, note that you should do them on the edge of an elevated surface (curb/low box, etc.). If the exercise is too easy, you should try to do it standing on one leg only.
Instead of V-ups, you can do regular sit-ups if you struggle with the exercise. If the exercise is to easy, you should try doing it with straight legs; this exercise is also called jackknife.
When performing an Arch-up, you should focus on getting both your legs & feet up simultaneously. To make the exercise harder, you can take a 2l bottle in your hands while keeping your arms straight. This will additionally work on your shoulders!

Adjusting The Workout:

Since strength can be more complicated than many people anticipate, there are many different ways that you can do this workout.

Depending on the way of training you can improve more or less in different areas, which include;

Muscular Endurance
Hypertrophy (Muscle Growth)
Maximal Strength

Currently, the primary focus of the workout is Hypertrophy, which you get when doing 8-12 repetitions at 70-80% intensity. But if you want to work more on muscular endurance, you can choose easier exercises and instead do 16-20 repetitions with 60-70% intensity.

On the other hand, if you want to gain more strength without gaining additional muscle & want to increase your strength, you should work at higher intensities of 80-90%. Only do 4-7 repetitions instead and make the exercises a lot harder.

If you want to know more exercises you should check out this full list of the most important bodyweight exercises.

Conclusion:

Follow this routine regularly, and you are going to see results quite fast. Especially when starting, the increases in strength & muscle gains are going to come quickly.

Once you reach a higher level, it makes sense to start working on separate muscle groups each day while you can find more advanced workouts & exercises in the strength section of the website.

Leave a comment below if there are any questions left! Also, feel free to share this article with your friends if they might find it helpful.

Find a training partner to make it easier to stick to the workout and stay motivated!

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