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…:)