Fitness Basics Bodyweight Training


How to Start Calisthenics Beginner Bodyweight Workout Examples

Video taken from the channel: TrainingPal


BEGINNERS Bodyweight Workout ROUTINE Learn the BASICs Bar Connection

Video taken from the channel: barconnection


Beginner Body Weight Circuit Workout | Nerd Fitness

Video taken from the channel: Nerd Fitness


[Level 0.5] 10 Minute Bodyweight Workout for Starters

Video taken from the channel: Jordan Yeoh Fitness


Workout For Beginners Build Strength With Basic Bodyweight Exercises

Video taken from the channel: Zuzka Light



Video taken from the channel: Strength Side


The 10’s Beginner Workout (Body Weight Only)

Video taken from the channel: Brian Turner

That said, bodyweight training can be used to assist with strength gains, Demske says. There are hundreds of bodyweight moves to choose from, but these five are tried-and-true classics. Planks: These work the whole body, but especially your core. Fitness Basics: Bodyweight Training MyFitnessPal reports on the benefits of bodyweight training and its use to achieve various fitness goals according to experts, including HSS exercise physiologist, Max Castrogaleas MA, CSCS, TSAC-F, EP-C, FMS, FRCms. In bodyweight training, lunging with your hands above your head is more difficult than holding them by your sides.

To increase the difficulty of push-ups, place your hands on the floor in front of your head. This simple change of limb position increases difficulty. Keep this concept in mind as you progress through your routine.

The push-up is a classic bodyweight exercise we’ve all done (or attempted) at some point or another. And it’s one of my favorite exercises. Done with proper technique, the push-up strengthens the shoulders, chest, elbows, and even the legs and glutes. Just because you have a travel pass for every gym chain in the world or a complete home setup doesn’t mean there won’t be times and circumstances when doing bodyweight training makes sense. In fact, you’re probably already familiar with many of the basics including pull-ups, dips, hanging leg raises and crunches.

1 day ago · Performing bodyweight exercises like push-ups, pull-ups, squats, and lunges are the way to go in order to build muscle without weights, but you also need to be strategic with how you program. In the context here, bodyweight exercises use a recognizable strength and resistance training model of concentric, eccentric and isometric exercise to achieve the fitness and strength targets.These 10 essential bodyweight exercises help you strengthen your joints, activate your core, target the correct muscles and sync all the muscles in your body appropriately. Bodyweight basics Typically, bodyweight training involves doing exercises that use your own body for resistance. Also known as calisthenics, there are no barbells, benches, machines, or bands involved in bodyweight training – it’s just you against gravity. Strength training can be done at home or in the gym.

Free weights and weight machines are popular strength training tools, but they’re not the only options. You can do strength training with inexpensive resistance tubing or even your own body weight. With proper technique, you may enjoy noticeable improvements in your strength and stamina over. Bodyweight exercises are suitable for all fitness levels.

But is it possible to build muscle without weights?

List of related literature:

The most basic workout is exercising each of the six major body parts-shoulders, back, chest, biceps, triceps and legs-by doing a single set of eight to twelve repetitions for each body part at an appropriate weight.

“The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal” by Jim Loehr, James E. Loehr, Tony Schwartz
from The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal
by Jim Loehr, James E. Loehr, Tony Schwartz
Free Press, 2005

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Most general strength training programs recommend three times per week to build strength, with a day of rest between training sessions.

“Complete Conditioning for Tennis” by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
from Complete Conditioning for Tennis
by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
Human Kinetics, 2007

In general, it has been recommended that children and adolescents strength train 2 or 3 days per week on nonconsecutive days and perform one to three sets of 6 to 15 repetitions on 8 to 12 exercises that focus on the upper body, lower body, and midsection.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Novice individuals should lift whole body routines (composed of both upper and lower body as well as core exercises), while advanced individuals should lift split routines (alternating between upper and lower body).

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Part 3 provides the fundamentals for optimal strength and physique training, from training frequency (how often you work out) and set and repetition or rep schemes (how many times your perform the exercise) to creating realistic goals and expectations, as well as dietary guidelines.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

When doing a TotalBody Program in the same day, split the body in half and follow the exercise order for both upper-body and lower-body exercises.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

Anaerobic/strength exercise: For example, exercising all major muscle groups by lifting light weights (10–30 lbs) three sets for each major muscle groups and 10–15 repetitions in each set.

“IAPSM's Textbook of Community Medicine” by AM Kadri
from IAPSM’s Textbook of Community Medicine
by AM Kadri
Jaypee Brothers,Medical Publishers Pvt. Limited, 2019

Strength gains, however, appear to be fully achieved with just one set per day in previously untrained people.14 People should select a variety of exercises that tax most or all of the major muscle groups of the upper body, trunk, and lower body.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

For example, you could do a two-day split working chest, triceps, and shoulders on Day 1.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • My first time doing this video. I am definitely a beginner, however, i was able to do the moves. Personally, I need an instructor that counts off the moves to keep me focused and continuing the exercises. Please consider a more verbally instructive video. Thanks:)

  • I went to the comments right away and see lot of shadow boxing comments and proceeded to watch the video I started CRYING lol it’s ok tho you made a good video

  • Thank you, Jordan. Your videos are helping me to achieve my fitness goals. Your exercises are simple and do-able for beginners like me. Your videos also give me the motivation I need to carry forward too. Keep doing these amazing workout videos and help us achieve the transformation you have done!
    Day 1: 1 set Done
    Day 2: 1 set Done
    Day 3: Rest
    Day 4: 1 set Done
    Day 5: 1 set Done [Muscles are stiff and back hurts]
    Day 6: Rest
    Day 7: 1 set Done [Back pain]
    Day 8: 1 set Done [Easier and detected wrong posture]
    Day 9: 2 set Done [Back pain]
    Day 10: Rest
    Day 11: Rest
    Day 12: 2 set Done [No back pain & proper structure; not consistent]

    Day 13: 2 set Done [PERFECT!]
    Day 14: Badminton + Light cardio
    Day 15: 2 set Done
    Day 16: Rest
    Day 17: 2 set Done
    Day 18: 2 set Done + Badminton

  • This looks easy at first but I just tried it for the first time being an ex smoker and pretty unfit in general, i’m literally rekt at the end of 3 circuits. very rewarding though, i’ll be keeping it up for sure

  • Wow this is a pretty good workout! Perfect to do during corona virus ��
    Here is the big brother workout… same vibe:

  • Hello Brian….Just curious what is the frying pan you are using in your videos and where did you get from…Also i been working out for some quite time…i was wondering if theres a home workout i could do that would buold muscle without using weights and just your body? If you could help me out greatly appreciated…I watch and subscribed to your channel also bought your recipe book and 3 t shirts
    Thank you

  • my wrists hurt really really bad after doing your workout. any advice what I can do here? else I might not be able to follow this routine unfortunately

  • i’m on my second week of doing this exercise daily! (with the inclusion of other smaller exercises).
    because i’m rlly weak and overweight, i’ve decided to warm up with this workout every morning

    every week i bump it up to an additional round! last week was only one round, and for this week it will be two rounds. i’ll keep doing it until i reach 10 rounds! (in 10 weeks). i’ll also try to eat less and more healthier. i wonder what i can accomplish in 10 weeks?:)

  • I’m no stranger to the gym but I haven’t been able to go to one in a while and have become untrained. This is exactly what I was looking for to get started again.

  • Great work out, I was curious if anyone had any suggestions on what I could replace the jumping jacks with? I live in an apartment and I don’t want to bother my neighbors.

  • I’m going to do this because I am in desperate need of losing weight! Question though, for optimal weight loss should I do this before or after I eat? Like if I did it first thing in the morning should it be on an empty stomach? There is so much information out there I feel so lost

  • I’m starting this tomorrow morning. I’ve gained alot of weight these last two years from being inactive and too much junk food, can’t believe I let myself go like this, tired of being tired. I’m 6′ and use to weigh around 190, now 300lbs, use to be in alot better shape. At least all my bloodwork came back normal, no diabetes, cholesterol still good, now its time to get off my arse and get er done…Thank you for this video!

  • I perfer the voice over I can hear and understand what ur saying better w/o distraction of u doing the workout while talking and by u explaining what is being seen u can fully explain everything because u see what I see at same time not what u think I see at time of workout plus explaining what ur doing live interferes with ur actual workout if this all makes sence ��

  • My question also same if Jordan bro do whole week home workout like Mon chest,Tue abs,wed legs, Thur cardio, Fri biceps shcedule workout more beneficial…plzz do riped series for home workout, consider the msg like most people waiting for the Answer

  • OMG! How out of shape am I??? My wife and I tried this last night and we could only get through it once. Now we’re limping lol! We will keep at it tho. Can only get better from here but…. OUCH!

  • I have chronic pain, which often inhibits exercise, but I am consistently able to do these, and I am continuously encouraged by your demeanor and attitude:-)

  • Thank you very much for making a beginner workouts.  I always have try your workouts.  I’m not an shape at all so is hard..but I don’t give up. 

  • Thanks for doing this video I’ve been doing it a few weeks now was sore at first but I’m used to it now, built up to two sets and about to move onto 3. Do you have any idea how many calories one set would burn?

  • I am recovering from surgery and was told no exercise for 6 weeks ( which for an ex dancer is like a punishment) and as soon as the 6 were over, of course what happened was I was called away to help for after death in the family and in the middle of nowhere.
    Luckily i found y-fi in one small corner of the house and able to work in your five minutes workoutssometimes multiple sessions. I can’t tell you how much your clear instruction, warmth, excellent technical form and hard work are appreciated. You are a true teacher who has changed the life of many…I hope you can feel the love we send.: )

  • Warm up:
    skipping rope
    jumping jacks
    shadow boxing
    running on the spot
    Sorry if i missed any!

    wanted to make a list.
    60 x push ups HARDER
    60 x knee push ups EASIER
    40 x pike pushups HARDER
    60 x inclined pike pushups EASIER
    30 x pull ups HARDER
    30 x australian pushups EASIER
    40 x knee raises HARDER
    40 x leg raises EASIER
    50 x jumping squats HARDER
    50 x squats EASIER
    50 x bicep curls HARDER
    50 x bicep curls less inclined EASIER
    35 x dips HARDER
    35 x box/bench dips EASIER
    Good luck making a workout out of this, i hope you acheive your goals
    I also make videos like this, check it

  • Yay! Great, concise explanation and unpretentious presentation! My only problem is: My wrists don’t handle the floor well, there’s a lot of pressure on the bottom ends(?) of my hand, and I’m not sure if I should work against that discomfort or change something. It doesn’t seem like I can redistribute the weight evenly through my hand. It doesn’t really hurt (yet) but I feel like it will soon. Help?

  • Gunna try and do this at least 4 times a day, really hoping it works to get me fit and lose weight, thanks this is exactly the type of short workout I can fit into my schedule and don’t feel like I need to go spend 2 hours of the time I don’t have at the gym

  • hi! so i have been doing 0.5 for nearly a month now. i only struggle with push up at this level. i sweat a good amount after doing this workout(i do skipping for 10 minutes before workout). should i move on to the next level? and i only intend to loose weight and possibly a flat stomach.

  • Hate you Zuska and by hate you, I mean I truly appreciate you for challenging us with some hard to achieve exercises. Some day hater’s gonna love again.

  • 0:50 Pushups
    1:12 Burpees
    1:36 Alternating Lunges
    2:25 Crushes (his own styles)

    Good Luck, don’t give up if it’s too hard.

    Start by doing 5 if you cannot do 10. You’ll get there

  • Good circuit for beginners, not too strenuous but can make anyone get a sweat on if you turn up.the intensity.
    The fact that it can be done anywhere really helps.
    Good stuff.

  • Just finished doing that after 3 years of no exercise. I’m in pain, my whole body hurts and I’m grateful for that. See you tomorrow on the same video

  • My question also same if Jordan bro do whole week home workout like Mon chest,Tue abs,wed legs, Thur cardio, Fri biceps shcedule workout more beneficial…plzz do riped series for home workout, consider the msg like most people waiting for the Answer

  • Hi Jordan, thanks for your easy to follow youtube videos. Just want to find out for maximum results can I do the above exercises everyday? Thanks once again.

  • You say for exercises in which you can only perform 3 or so reps, don’t proceed with them. But from my understanding from previous studies, I’ve always heard that for STRENGTH TRAINING (my focus is more strength than size) I’d always heard the optimal rep range is 3-5 reps whereas when training for SIZE the optimal range is 6-10 reps and endurance 10 and so on. Is that so?

  • Every morning I aim to do just 10 minutes of your ankle exercises and I always end up doing a whole hour of your other workout. Thank you so much for being here. You rock.

  • Can some one share link of level 0.25 or maybe 0.1 ��
    Thanks for this Jordan will at least try to stick with this for a while… It’s challenging.

  • Hi, this is my favorite video at the moment, I find it very complete. I still use my knees for the push ups but I’m feeling stroger, guess it’s time to go further. ✌

  • I’m a little late �� but I’ve been looking for a good beginners workout and finally found one thanks to you. Keep up the good work.

  • Is this going to build some muscles for skinny guys or it will only burn fat? and should I do it everyday or 3 times a week? and thanks in advance:D

  • LOVE IT` UNLOCK THE PATTERNS FROM BEING ` A`DULL`T`:) (adult) We are the T` stand up with the hands out` yup` we are the T THINKYOU

  • Imagine your his friend and you ask him where he’s been working out at and he just takes you to his backyard and points to a concrete circle in the ground…

  • I tried doing this workout two nights ago and man that was rough! I was able to do all three sets, but was sweating up a storm and my heart was beating a million miles a minute midway through the first set. I had to drink a lot of water in between sets and rest for a few minutes in between. I’d say I’m about 35 lbs. overweight and hope to do this exercise every 2-3 days to get a start on my goal to lose it. The push-ups were easily the most difficult for me to do. By the second set, I was struggling to do more than two in a row without stopping. Hope it gets easier as I continue this as a routine.

    Does anyone have any tips on what they do on the days in between for cardio? I have an elliptical machine at home and try to use that for 30-60 minutes, but maybe someone else has a better suggestion?

  • thank you! I’m following you for 4 years now,but after my baby 2 I’m am stiff and soft like I never workout a day in my life.
    this will help me allot.
    I’m am making my own combinations from your workouts but now I must pay attention on my diastase.
    can you put together some combinations without to many planks for mothers who still have post postpartum diastase

  • What would you guys suggest for food, i bet there are tons of vids and inf about it but i would appreciate it if u can tell me here or if you can make a video about it =)

  • Every time I decently finish the first round I end up with a false sense of overconfidence that is destroyed after round 2 completely owns me. Yet I can see progress, great beginner exercises Jordan!

  • About 200lbs, I’ve trained MMA and BJJ but have never been in peak shape, due to a fondness for beer and pizza. After a few months with no real exercise, I did one set on Tuesday and was still sore today (Thursday) when I did 3 sets. Had to pause on the 2nd lunges and a few times during the 3rd set, but I feel great afterwards. Thanks for showing beginners a realistic way to reach their goals. No equipment = no excuses!

  • Hello, how long do you think us beginners will be doing this? And do you have another sort of vid as the next progression of this step?

    Thank you so much, really sweating a lot while typing this.

  • 1st time wife and I struggled through one set, with less then perfect form, before passing out of the floor.  How pitiful is that?  But we’re on our way, woohoo!  Thanks Zuzka

  • This is theee perfect post-weight strength movement cardio..just sweat a ton highly recommend for after weight training cardio good way to cool down skip the in between rest.

  • Zuzka, may you please make some beginners workouts without squats? Some people don’t like to do these because they hurt our knees. Maybe try some alternatives? Please, Zuzka.

  • Finally after watching dozens of videos all telling me different things and not explaining how to actually start I have found the video that answers all my questions. I was always overthinking what I should do but the truth is that I shouldn’t think so difficult. To feel more committed to this I’m gonna keep daily updating this comment because it helps me feel more motivated as I have problems staying motivated.

  • Josh: I’ve followed you for a while now; recently in one of your videos you asked for feedback on your new haircut: buzzed on the sides and a ponytail. I have to vote for previous haircuts as you have great hair and it showed fuller and sexier. You asked for opinions and here is mine. I appreciate all of your videos using our natural weight w good form and great mobility for strength and stretches. I am a loyal follower and will continue to do so as your videos are my faves on YouTube.

  • Thanks buddy. nice way to motivate people. I can do this. I stop smoking. So I’m looking forward to getting my wind back and working out more.

  • My question also same if Jordan bro do whole week home workout like Mon chest,Tue abs,wed legs, Thur cardio, Fri biceps shcedule workout more beneficial…plzz do riped series for home workout, consider the msg like most people waiting for the Answer

  • Thx man…Im jus starting I had a bad opiate addiction and finally beat it and been clean 7 months and have bulked up almost 40lbs but I haven’t been working out just eating as much as I can to put weight on…i was very sickly I was 135 lbs and I’m 6ft 4…but now I’m up to 175 and starting to build muscle with ur exercise routine…sorry for the long comment but I jus found u and u gave me exactly what I needed…u seem like a cool dude and not judgemental at all…thx bud

  • Hello Brian. It’s very nice to see your beginners basic tips if I understand correctly. I have one problem which is my right knee ligament is injured. It’s been 3 years i haven’t yet done the arthroscopic surgery which I’m planning to do sometimes next year. Can i do all your exercises? Please help me since I’m not doing any sports feel like already little fatty

  • Great workout! I would like to see more of these beginner workouts. I am just beginning and live doing body weight workout. You look great…:)

  • Damn, i tried it yesterday… My legs still hurt, man:( i did only two sets. About two years ago i was 115kg weight and i took a long hard look in the mirror then. Two years later, i’m 78 kg, no muscles whatsoever. It’s time to put them to work >:) You never realize in how bad of a shape you actually are before doing this workout. After only two sets (and a warmup ofc) my heart was beating and i was dizzy. I walked it off. I’m not stopping here! HUZZAAAAH!:D

  • after a yr of starting all over again from the accident im doing much better im now going to gyms for strength training and of course watching and doing the Zuzka vids:) plz keep them coming

  • yep, it seems easy but hits toward the middle of second round key is no breaks between rounds. Highly recommend as a great cool down from strength based HIWT sessh. I did a 1 8 of Thrusters, Pullups, Burpees, Rows, Mountain Climbers, leg lift crunch then this one to cool down perfect.

  • can i make this into a HIIT workout? I’m fat and want to build muscle and lose weight at the same time. I’m doing Intermittent Fasting as well. But I couldn’t find a good HIIT workout for weight loss as well as building muscle for a beginner

  • Can we just call the 2:50 one the Hydrant piss? All jokes aside, love the videos, and the mindset of performance, movement, health (with gains to follow) Cheers!

  • Hi Zuzka. That is pretty nice spring exercise, thank you for it:) Is there any possibility that you are going to prepare some DVD for beginners?  And if yes than when? Thank you for an answer. Katka

  • Ive been drinking beer for over 25 years, to be honest i should be in way worse condition,ive recently joined a gym and i never thought i would enjoy it but i am, ive only been doing the machines maybe i need to do some more floor stuff

  • Dude, I started this 2 weeks ago, couldn’t get through it. Today I finished and did it again. You’re the king! Which one of your workouts should move on to?

  • Not gonna lie, I only did one circuit because I honestly couldn’t do anymore. I can feel the burn in my legs. I’m not obese but I don’t like looking at myself and just being disappointed and sorry for myself. But now I’m done feeling like a little bitch and I’m gonna prove to all of them that I gots the swagger. One day at a time.

  • I am going to do this workout today, but I’m pretty sure 1 round will be enough to kill me! I can’t even imagine doing 4 rounds!!!! But hopefully after a week of doing this I can complete more rounds.

  • Just retired at 62 and this is now my new job (stretching and working out). Thank you for the assistance. Also the voice over is great ��

  • i need a simple beginner program ive been in a full body cast for a yr due to a drunk driver and my body needs to strengthen up. is this what im looking for anyone

  • Added cardio is not needed in my opinion because cardio is already built into this workout. The action of jumping the feet out and back then jumping up in the air over and over again to accomplish the burpees is excellent cardiovascular exercise. You could hear that even Zuzska was breathing some after awhile and she was not even doing the whole workout just demonstrating.

  • It would be a shame for you not to build muscle when these normal people get ripped easily with Max Muscle Method (Look it up on google).

  • Hi, it’s a very hard exercise for me, there are the first exercises in seven years!!! I know tomorrow my body are going to feel tired. Thanks for share your rutines.

  • Everyone having knee problems when doing squats should look at one of her Butt Week videos. She explains why we may have this issue  How Strong Is Your Butt? Butt Week #1

  • A backpack or sports bag filled with books, rocks or water bottles works pretty well as a substitute for the milk jug and it’s much heavier too because you can fill it up with 5 times more stuff than a milk jug.

  • is this more for losing weight or getting muscles??
    because I’m a really skinny mofo and if I lose more weight I’ll be nothing more but a spooky skeleton

  • Zuzka, I hit an all time low in my life tonight. I turn 29 in 2 days and find myself in a really poor state of mind…fearful about my job, lonely without a boyfriend in years, distant relationships with friends, and it brings me to the realization that I am so judgmental of others. I’ve been operating under the notion that I am better than other people…that I work harder, that I am healthier, that I am more beautiful, that I give back more, that I am a better person. How wrong I have been. How judgmental I have been. I’ve been mistreating my diet and body for several weeks now and that’s a part of what hit me tonight as being an all time low.  I cried for a few hours and felt pretty sorry for myself earlier. Then I picked up the pieces, and prayed and asked God to help me through this time.  I’m not one to ask for empathy or wanting others to feel sorry for me, but I reached out to a friend anyway. He said this “We are all ducks, appearing to swim along peacefully, but under the water we’re thrashing our feet to stay afloat.”  For whatever reason it was exactly what I needed to hear.  I know I’m not the only one with problems. I know some people have it WAY worse than me.  But that doesn’t mean we don’t all go through crap and feel low.  I am telling you this because when I thought of what to do or where to go next, I remembered your video you did recently talking about problems…I decided to go back and watch it.  Then I realized that more than just watching it again…I have to thank you.  I’ve watched every video you’ve posted and I truly think of you as an influencer in my life. A very positive influencer.  At first I just watched your videos because you were interesting and the workouts were different.  It’s been about 2 years now and now I look at you and I think here is a truly beautiful person, who genuinely cares about other human beings to the point that you put yourself out there and make videos from the heart about what you believe in…those videos are literally impacting hundreds of thousands of people.  You are doing something you enjoy yes, you are making a living, yes, but it’s so much more than that.  You truly touch people’s lives, inspiring yes but also empowering. There are moments at work or with family or when I’m working out that I’ll literally be thinking of things you said from a video, as if you’re a friend who gave me advice, or as if you are my personal trainer that I work with…those words stay with me and that is so powerful. I may not be able to offer value to your life as you have to mine, but I have to, at the very least, humble myself and tell you woman to woman, thank you. Thank you for what you have decided to do with your life, what you push yourself to do every day, and what as a result, you give to all of us who watch. T   

  • Had to take a lot of breaks but eventually I got through it. Got way too light headed and too much heavy breathing to push through it all. Eventually I’ll get to the point I can do it in one go.

  • Im 17 Years old with over 17k followers on Instagram, I have quality videos on workout techniques and flexible dieting. Look into my channel Its perfect if your trying to attain your dream body wether you want to lose weight, gain muscle or get shredded. Give it a look and let me know what you think.

  • I had a baby 7 months ago and have been on my ass since. I used to be in great shape and didn’t think getting started would be a challenge but this workout made me break a sweat and I realized just how out of shape I am.

  • Will you make a video a motivational video showing that you took time off, gained weight, found the motivation and attitude to start working out at an advanced level again, and now you’re in amazing shape?

  • I’d love to see more beginner workouts. I don’t think I’ll ever be as advanced as you. Another problem I have is my knees go snap, crackle, pop like rice krispies.

  • Holy hell… I don’t know how far off the deep end I fell, but I ran out of breath just practicing the forms! Not even doing the excersize hardly!

    I got a long way to go, but if I am honest with myself, its either this or meet the grim reaper… Hahahaha

  • Hey, thanks for making such great workout videos! The way you explain the workouts, I don’t even need to look at you. I just listen! Which helps me. Concentrate on my body and what my muscles are feeling.

  • Hello people whos being doing this workout dont forget your diet, diet plays a big role when cutting weight or losing fats.. these exercise/workout are just like catalyst.. Always believe in hardwork, we’re all on this.. All the best and stay healthy!

  • I m 34yrs old, 6ft tall. I was a sportsman and maintained weight at 72kgs for about 10yrs. But due to personal problms, jobs, etc i left sports n almost all exercise for about 1 yrs or more. I m noticing that my wieght is gradually increasing (presently 78kg), but more importantly the form n v shape is fading. Kindly recomend me a routine tht i follow regularly at home, without weights or gym so as to keep toned up.
    Thanx. Regards.

  • That’s not for beginners.:S

    You’re assuming people are in good enough shape, and even more importantly actually know HOW to make squats/pushups.
    It took me several years of working out where I got to the point where I could do those.
    Make some exercises that’ll teach you to do all that.

  • Hey +Strength Side Josh, I just discovered you while trying to structure my workout.
    Stopped going to the gym since this whole virus story started, instead I went jogging almost every day and did some bodyweight exercises at the park. However, my flexibility sucks ever since I hurt my back (I could barely move for a year). The doctors said that “it will never get better, I am 2 old to change things at 47” (like, wtf haha) and I want to prove them wrong!
    As someone who has been into sports all my life, I know how important it is to know what you are doing, if you wanna do it right. All of a sudden not being able to do things I easily did because of injury, that hit me hard. Am trying to include all aspects of physical activity, planes of motion, strength training, cardio, neuromotor training (part where I suck, have polyneuropathy), flexibility exercises (suck here too) and of course warm up/cool down.
    My question for you, if you ever happen to see this, is:
    Could you please do something on how to structure a no equipment workout routine, some sort of plan to stick to?
    Last but not least: love how you do this! You are so not like the rest of them “show boys”:) <3

  • The voice over is great. Talking while exercising is ok if you can do it but the voice over allows you to give more information while the exercises are performed and allows you to provide more information because you are focusing on talking and not exercising at the same time. Plus the voice over is more professional feeling.

  • Hey guys. I was hoping you could give some advice to a rookie. I Just bought 2 handweights and been working out at home for a month now. I do 50 pushups, 15-20 curls, 15-20 chest press, 15-20 shoulder press, 30 tricep dumbbell kickback, 20 dumbbell raise and 45 bench dips. I do this routine 3 times. My question is am i waisting my time? Should i rather spent the hour in a gym doing exercises like in this video?

  • Nice training man!! Im really new on this and help me soo much to stay focus on my body and all the muscles that i use on each excersize!! ������

  • This matter of fact video was the single one that cured my being too intimidated to just get started… over a year ago. And be consistent since. And now have both results and consistent behaviour to work from when progressing. So thanks.:)

  • Wowww…
    Did my day 1 morning
    My head, face and shoulders are already sweating
    Heavy breathing

    Just 10 mins… But worth it… Thanks

    Hope I will continue

  • Thank you Nerd Fitness for an easy, but effective way to do a body weight circuit workout!
    Granted, I still can’t even do one proper pushup, but I hope one day I can and many more!

  • I tried yesterday this exercises. I am a thrower anyway and I throw with full body. Theatre type exercises are compatible with my boby. And I don’t even need any exercising tools. Your guided videos are even more motivating me.

  • Is it cool if I add like 10-15 sit ups to this or will it fuck up the routine? I’m mostly trying to get off drugs and working out helps

  • Really really really thank you for this kind of exercise!! I’m a total beginner so even at a lvl 0.5 I struggle, but I’ll try to keep repeating this video for a couple of weeks till I can move to the next lvl!

    Also it would be nice if you don’t put any background music, I like to play my own playlist but yet I need to keep the sound of your video up in order to keep hearing the countdown and transitions between the exercises, just a suggestion tho ��

  • This is done so well with the timer and thumbnail of the next exercise. This channel has motivated me to restart my body weight exercises during quarantine. Most other videos say beginner but they’re far from beginner. Well done. The eye candy is not bad either…. ;-p

  • are some of these exercises be too much for a knee injury? i have some early on arthritis from a sports injury a while back and don’t want to cause too much stress on it.

  • Hi Jordon! if I may ask how many days should someone do the “Level 0.5” before going to the next level? love your workout thank you very much.

  • Omg, Zuzka I’m shaking a fist at you (just kidding!)it’s labelled beginners but I got my butt kicked even though I did only 3 sets! Serious muscle aches followed and I had to take a day off. Note: The exercise sequence can be rather monotonous; I got bored at set 3. You need good music and maybe sprint through as fast as possible to make things more interesting, or substitute one or two exercises. But I’m going to do this (or similar) everyday for the next 6 days. Just not a quitter here. 

  • Really like the different style of crunches, this is actually exactly what I was looking for. I used to work out all the time in high school but got lazy and am now 28, hitting a weight that I’m really not proud of at all. So the plan is about 30 minutes a day until 30 minutes is too easy. Here we go…

    edit and the first day of working out went well but holy shit… I used to easily do 100 crunches in a row and I couldn’t even barely do the ten in this video. How embarrassing. I’ve also got a killer headache now, I think from straining so hard to do those crunches. Super unpleasant. Hopefully I can just stay motivated and force myself to do this every day though. If only I had a friend like the guy in this video, he’s friendly and motivating.

  • Thanks for doing this video I know it’s old now but still great. I’ve done it 3 times so far this week and am up to two circuits. Its killer and I’m aching like crazy having been a couch potato before but I know I’m going to get results If I stick with it! Does anyone know roughly how many calories you would log this as burning (I know it can’t be exact just for my Fitbit trying to keep track of how I’m doing)

  • About how many calories does this full workout burn? I’m trying to make lifestyle changes and count my calories in both excersize and food but I’m not sure how much this cancels out!

  • Jordan’s one of the only workout fitness YouTuber’s I know that excels in making “follow along workouts” categorized on different levels of beginner, intermediate, advanced and expert. Other YouTube experts has a different view of what a beginner really is.

  • Good Workout for me…i am beginner and 50 yerars old After the Workout i am ko…how many Times i must do the Workout in the week…sorry i come from Germany for my english

  • Since from starting, I am doing this process twice from day 5 and I begin to feel pain in thighs and I couldn’t complete 2 times. Does anyone know how to solve my issue.

  • Hello
    If i do those exercises i’ll lose weight or improve my muscles (my interest is to start slowly to improve mu muscles). So those exercises improve the muscles??

  • I’m 17, and weigh about 190 pounds. I decided to give this a shot today, and nearly made it through the first set, but began to get nauseas after I finished the plank. I’m sweating quite heavily. I’m 5’7, and really out of shape. I plan to do this every other day until I can get at least one set, and so on. I’m starting fresh today, and I’m not sure how to really go about eating healthily since I’m quite the picky eater, and my mom doesn’t often cook dinner. Either way, it’s a start. If anyone has any tips for eating more healthily, please do let me know. Also, most of my house is carpeted; I had a hard time balancing on the carpet. Is there a way to make things easier? There’s no wood flooring in my house and the tile isn’t flat, so that’s sort out out of the question. Anyways, I’ll be doing this for the rest of the summer, and then in the fall when things start to cool down (it’s about 95 degrees this time of year where I live, and feels like 100) Ill probably do some cardio if I’m still having difficulties with these reps by then. I’m not aiming for a 6 pack, rather just to get back to a healthy weight and have a decent amount of muscle tone.

  • Awesome workout for a beginner,thank you for this, I liked it but is there a level 0 workout seriously, for the big people �� I sent it to all family some couldn’t finish last few sets.

  • In January, I weighed 288 lbs (I’m 5’7, so that’s extremely over weight) and I started working out. I tried this circuit then when I was fat as hell, but I couldn’t get through the squats. I started doing simple cardio, elliptical and swimming alongside eating really clean. I now weigh 230 lbs. I tried this circuit today and I finished it! tired as hell! I’m definitely going to add this to my routine! Thanks Steve!

  • I was at 120kg in january and lost 30kg just by eating less/better. I decided to finally get some fucking workout going. I admit I only managed to do 1 cycle today (and really felt how fucking out of shape I am) but I’m definitely going to do this regularly now.

  • These types of rote exercises where you perform a certain amount of repetitions is not ideal. You should do how many repetitions you can before it becomes too strenuous. Every body is different and will need a different amount of repetitions.

  • I’m on day one of doing this wish me luck I’m looking forward to doing this for a month to see how I look different for the better

  • Recently just stumbled across your video, this is exactly what I was looking for. A simple at home workout routine. After trying your regime for a day I’ve really worked out a sweat and realized how out of shape I really was. I only made it through one circuit. haha.

  • As a fat former powerlifter who now wants to drop weight and get healthy, this was a serious reality check. Thanks for making a great video, and I just became a channel subscriber:)

  • Ay, I can’t tell you how much I appreciate I feel like people forget what being a beginner actually means… I’m really trying to improve myself, but I keep seeing ‘beginner’ workouts that aren’t even in the realm of possibility.

  • I’ve tried this workout today and damn I was sweating alot after the first round haha. After the 2nd round i felt like throwing up so I couldn’t continue to finish all 3 rounds. I’ll try to finish all 3 next time.

  • Bookmarked this video as a reminder to do it every day, just did 1 circuit and im sweating like hell, I’ll do 1 circuit a day for now and up the ante as I get used to it. Really easy to follow video.

  • Just came across this video. I’m about 30 pounds over weight and am going to start this today as soon as I’m off work and do it 5 or 6 times a week. Hopefully in a month or two I can drop this weight. Wish me luck

  • thank you I really could use this.iam just starting to get back in the groove of exercising finding and setting time to exercise and “fell off the wagon”. 

  • I can’t do regular push ups due to weak wrists/joints. The pain becomes unbearable after doing five of them. Should I do them holding onto a table to lessen the pressure? Because that seems to work almost without pain.

  • Just tried this for the first time and my legs gave up after the first circuit.
    Hopefully I’ll come back and edit this comment saying how much better i’m doing soon.

  • 30 jumping jacks? Good thing I don’t have any downstairs neighbours.

    In all seriousness tho, great workout. I can’t afford a fitness studio membership, but I’m still looking to build some muscle, so this is perfect!

  • Seriously! this is not a beginners workout, baby steps my friends. Build a foundation of strength and movement first before you start jumping around, Remember it’s about safety and the quality of the movements, not quantity. This routine is more beginner-intermediate… but on the right track.

  • I tried other exercise but i dont feel any change…but when i tried level 0.5 i can feel the burn…this exercise really working…thanks Jordan Yeoh…awesome video��

  • 2:30 60 push ups
    2:37 60 knee push ups
    2:47 40 pike push ups
    2:57 60 inclined pike push ups
    3:07 30 pull ups
    3:17 30 australian pull ups
    3:27 40 knee raises
    3:42 40 leg raises
    3:54 50 jumping squats
    4:04 50 squat
    4:14 50 biceps curls
    4:21 50 biceps curls (less inclined)
    4:35 35 dips
    4:45 35 box/bench dips

  • I’m weighing 111 kgs. So I’m starting with this. How long should I keep at this before moving to the next video in the basic series?

  • My question also same if Jordan bro do whole week home workout like Mon chest,Tue abs,wed legs, Thur cardio, Fri biceps shcedule workout more beneficial…plzz do riped series for home workout, consider the msg like most people waiting for the Answer

  • Great video!
    I’m not in the best shape but at first I thought it would be easyish, at least the first set…it wasn’t
    I can do each of them individually or two together…but add them all up and they were really difficult.
    Well I plan to continue this the best I can and Ill try to add more each day.

  • Hi! (I am a teenage girl and I have a request)♡ I would really love it if you would make a video on “how to start a workout routine plan, if you dont know where to start.” Like, how to write down the excersizes that you are going to do to achieve specific goals.. a very thorough plan.. how to write a beginners calesthenics plan.. how to write a weight loss workout plan.. workout plan to tighten your abs… This is what I struggle with the most because I dont know how to, so I dont know what exact workouts to do.. I want to be consistent, but I cant be without a plan.

  • Just tried this doing my first real workout besides lifting some dumbbells and working 40 hours and I gotta say i’m sweating like a pig.
    Gonna try to keep this up 4 days a week and we’ll see where my manboobs go in a few months..

    The plank is hard as fuck though. I think my back isn’t very straight. Doing 3 rounds is gonna take some time, I’m amazed with myself I didnt die after the first cycle..

  • THANK YOU SO MUCH FOR THE SUPPORT ON THIS! I want to pin a comment with some answers to your questions and to help you move on from here to advance your fitness!

    Firstly, for those who are just starting to work out I created beginner’s guidebook for that will help you learn some of the basics of diet and exercise and will help you move from this workout to a more advanced one, you can get that book free here:

    Secondly, for those that ask what protein I take (I’ve tried them all over 10 years of lifting), I take VivoLife raw plant protein as it is the highest quality and most easily digested protein on the market at the moment (no whey bloat or acne). There is also a greens product that provides high quality vitamins and probiotics to help your performance. You can get it by following this link and using BRIAN10 for a discount:

    Finally, for those of you who are ready for a more advanced workout I have put together the workout I’m currently doing for free here:

    I hope this is helpful and I encourage you to keep checking out my newest videos as I show you what I am currently doing with my fitness journey!

  • How long until it shows results and gives a body? Ive got a bit of fat on my tummy and on side tummies amd no biceps/triceps/carves.

  • so let me know if I should change something or add anything but I plan on doing this every other day. i am thinking I can do 45-60 mins of cardio (stationary bike) in-between those days. please let me know if this is a good routine for losing weight and gaining some muscle.

  • Good warm up! One note I would say maybe before you start a specific movement add a caption of the name and rep range. Otherwise I thoroughly enjoyed!

  • Hi, I have a few Qs I hope you dont mind:
    1/ If I want to alternate this with HIIT, can I just run up and down the stairs 20-30 times and count that as HIIT? It takes me 8 minutes to do it 20 times, and I’ve read that is all you should be doing, 8 minutes.
    2/ I’m really really out of shape, and even 10 minutes of any exercise flattens me. Can I just do this workout until I feel stronger, and then add the cardio later, like maybe in two weeks or three?
    3/ Do any of these exercises target the abs and butt? Those are my problem areas, but these seem to be focusing on thighs and arms.

  • For anyone still viewing this video, I would suggest replacing the jumping jacks with something like a burpee or a star jump. It’s weird to have jumping jacks in a circuit workout, especially when they only really serve to get your heart rate elevated.

  • I stopped doing your workout after couple of days as I hated doing Burpees lol.

    But couple weeks ago I found certain someone that made me fall in love with burpees. Now that I think about it your workout is definitely the best anyone can find. It’s simple, it got covered chest, triceps, biceps, legs, cardio and abs in one small workout. Awesomeness!!

    Edit: Forgot to mention I’m gonna start this tomorrow and try to manage all fifteen intervals before next month starts or atleast 8 intervals would be nice. Haha Good Video.

  • Thank you so much for this! I’m just starting to really workout and I would love to see more beginner type things like maybe some cardio ideas from you! Thank you again! 

  • What to do on the alternate days? Please reply as I am desperate to know this. I want to lose my body fat. Thanks for making such an amazing video. Really appreciate the concern shown in guiding. Have a nice day… Waiting for your reply mate.

  • I know the blog post suggests what sort of warm ups to do, but how long would be practical for a warm up? Just a few minutes of jumping jacks or jump rope? Maybe not even a few minutes, but just like one minute?

  • My son recommended that I take a look at your videos. I’m waiting for hip replacement surgery and discovered I am able to do your basic strength moves. The exercises are excellent for hip issues as well as being super strengthening exercises I can do at home or as we tour the country in our motor home. I also added the bear crawl and crab walk to your routine. Thank you for putting your strength side concept out there!!

  • My question also same if Jordan bro do whole week home workout like Mon chest,Tue abs,wed legs, Thur cardio, Fri biceps shcedule workout more beneficial…plzz do riped series for home workout, consider the msg like most people waiting for the Answer

  • Well, if you really are beginner, you start with negative pull ups and chin ups. I couldn’t do that much at the beginning, so I started with negatives and push ups

  • I am new to this channel and an absolute beginner in primal moves. I intend to incorporate this kind of workouts in my fitness routine little by little. I like your tone voice and simple and clear explanations; I prefer to be voice guided through. Congrats for your work ������

  • I would love more beginner workouts like this, and also tips on how to be gentle on your knees…I’ve noticed more pain in my knees trying to work out in recent years than before, and I don’t want to wear them out!

  • I wanna add something. I don’t like this workout at all for beginners. Many exercises are good, like pullups and stuff. But one thing you have to remember is; try to do more pulling than pushing. This is very important for upperbody health. In this program it’s to much pushing, and not enough pulling.

  • And how often need I train like that? I mean: everyday, 3 times per week? And I understand I do 1 set each exercises, then 2 set and 3 set, right?

  • Fajn kanal pobi morm rečt, motivacija do mladih da začnejo trenirat mišice, pa še tutoriale dobivajo, tako kar vi delate pri barconnection je super ; ).

  • these exercises are awesome really i have done sports in the past football and track so my legs have always been stronger than every thing else but i really feel muscles in my upper back, shoulders, and upper chest way more than ever before it feels great and u get a very good stretch out of a lot of these too

  • I heave a quastion which frequency of this workout? 1 for month? 1 for week? 3 for week? or for everyday in morning? I’m not lauch.

  • I prefer the voice overs as you workout. The workout looks ‘mild’ but it was intense. I did it yesterday 2/8/2020. Thanks big ����

  • why do people still give Z a thumbs down? like go away if you dont like her page… her videos are very informative and she wants to help those who want to get fit..whats the deal with you guys who give her thumbs down.. im just curious

  • Hi,enjoying your videos Josh. Love watching your graceful body & lovely outlook on life. I’ve just started to follow you. I’m in my early 70s and loosing body mass. I don’t find your exercises easy but hopefully bit by bit I will gain in strength. Namaste ��

  • Who the hell thinks it’s harder to figure out how to lift weights. Try something if it’s too hard, dial it back, too easy, add weight. But how do you train a muscle up if you can’t do one: negatives, explosive pull ups. High pull ups. Dips, low dips. It’s much more complicated.

  • Why shouldn’t I do my 2-4 pull ups? I started by doing 4 times 2 pull ups and that really got me going. But in addition to that I also did the Australien pull-ups. I think this gave me the most progress!
    Or am I completely wrong?

  • Video is okay for beginning. Number of reps and the poor execution of some exercises is just too dangerous for beginners to count as a good advice
    Sorry but big thumb down

  • Anyone who can help me? I’m having immense trouble doing hyper extensions, I can’t balance out my upper body and legs so I keep falling off the bench. Do I clamp my feet around the edges of the bench so I don’t fall of or what?

  • I guess he did not know how to call punching
    Into the air, and he just called it shadow boxing. Hey!!nothing wrong with that, unless you wanna get into boxing, there my friend is something else.