5800 Monroe St. A11 Sylvania, OH

Bodyweight Workout Routines

by | February 17, 2021

Below are templates for exercise routines that can be done with the body weight exercises previously discussed. These templates are guides for basic health goals through an exercise routine in order to help individuals reach goals or general exercise recommendations. These templates are generic and the exercises in them can be modified for each individual depending on fitness level, experience, interests, and availability of equipment. These templates are not geared toward advanced results. For advanced results, seek help from an exercise professional or personal trainer.

On days that resistance training is not done think about complimenting your routine with low/moderate intensity exercise related activities such as cleaning the house, walking the dog, playing with your children, jogging, or anything that gets you moving for at least an hour total during the day. Schedule one day of rest from your exercise routine if you wish, but try to stretch and move in some capacity that day. 


– Hydrate well (3.7L for men, 2.7L for women) daily

– Supplement with aerobic exercise, and stretching

– Evaluate diet to help reach exercise goal

– Schedule times in your calendar for exercise to avoid missing days

– Increase repetitions and time to progress strength/endurance

– Incorporate Upper Body, Lower Body, and Abdominal exercises in daily/weekly sessions

Bodyweight Workout Routine 1 (Beginner)

2-4 times a week. At least 20 minutes per session


-Repetition Exercises- 8-20 repetitions

-Timed exercises- 30-60 seconds

-30-60 seconds rest in between exercises

– Repeat exercises in order for duration of exercise bout.

Day “A”- Body weight squat (20) Reverse Lunges (10ea) Jumping Jacks (20) Cossack squat (8ea) Plank (30-60seconds) Squat Jumps (10)

Day “B”– Push-up variation (10-20) High Knees (30sec) Burpees (15) Side Plank (30sec per side) Crunches (20) Forearm Plank (30-60sec)

Bodyweight Workout Routine 2 (Intermediate)

-Repetition Exercises- 10-30 repetitions

-Timed exercises- 30-60 seconds

-30-60 seconds rest in between exercises

-Pick an exercise from each category (pick multiple depending on time/desire). Pick repetitions or time. Repeat for duration of exercise bout.

– On day 5 you can combine Day “A” and “B” to switch things up or add additional exercises to your routine.

Day “B”– High Knees (30sec) Hands elevated push-up (10) normal push-up (10) Russian Twists (20 each side) Plank Jacks (20) Lateral Plank Walk (15 each way) Burpees (30sec)

Day “A”– Jumping Jacks (30) Potty Squat (20) Lunges (10ea) Jumping Lunges (30sec) Planks (45-60sec) Mountain Climbers (30sec) Side Lunge or Cossack squat(10ea) Burpees (30sec)

Bodyweight Workout Routine 3 (Advanced)

4-5 times per week. At least 30 minutes per session

-Repetition Exercises- 10-30 repetitions

-Timed exercises- 30-90 seconds
-30-60 seconds rest in between exercises

-Pick an exercise from each category (pick multiple depending on time/desire). Pick repetitions or time. Repeat for duration of exercise bout.

A- Upper body B- Lower body C-Core Training

  • Day 1– A-B-C-A
  • Day 2– A-B-C-B
  • Day 3– A-B-C-A
  • Day 4– A-B-C-B

Other Posts

Lower Crossed Syndrome

What is Lower Crossed Syndrome? Lower Crossed Syndrome (LCS) is a common posture-related issue that affects the lower back, hips, and core musculature. It occurs when there are imbalances in the muscles of the abdomen and other muscles attaching to the pelvis,...

Chondromalacia Patella: Causes, Symptoms and Treatment

Chondromalacia patella is a serious knee disorder that can cause severe pain and mobility issues if not treated properly. It occurs when the cartilage underneath the kneecap starts to break down, causing swelling, stiffness, and tenderness in the joint. The condition...

Compartment Syndrome

Compartment syndrome is a painful condition. The muscles often begin to swell due to trauma. And if patients allow the swelling to continue, it can cause enough pressure to create nerve and muscle damage. Sometimes even resulting in disability in the affected muscles....

Sciatica: What You Should Know

About 40% of people will develop sciatica at some point in their lifetime1. While sciatica becomes more frequent as people age, it is still one of the most misunderstood types of pain. Since sciatica is largely misunderstood, this post aims to shed more light and...

Calf Strain – Prevention and Treatment

Calf strains are a common problem. Any sudden movement can stretch the calf muscle well over its limit, making it difficult to run, dance, or play sports. Calf muscle strains are a type of injury that involves complete tearing or mild overstretching of the muscle....

Toledo Blade Article on Posture

Not too long ago, I was interviewed for an article regarding posture for the Toledo Blade published 10/09/2022 titled "Good posture helps your physical and mental health more than you may realize". Below is the copy of that article. I do feel fortunate as this is the...

Pin It on Pinterest

Share This