By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer
After more than a decade in the fitness industry, I’ve seen countless trends come and go. From vibrating platforms to questionable diet fads, the quest for a stronger, healthier body is often overcomplicated. But what if I told you that one of the most effective tools for building and maintaining strength is something you already own? It’s your own body.
Bodyweight training, also known as callisthenics, is a powerful and versatile method of resistance training that has stood the test of time. It’s the foundation of my own training philosophy and something I recommend to clients of all fitness levels. Whether you’re a complete beginner taking your first steps into the world of strength training or an experienced lifter looking for a way to stay strong on the go, a well-structured bodyweight workout is your secret weapon.
In this article, I’m going to share the exact bodyweight workout I personally use and prescribe to my clients. It’s a full-body routine that you can do at home, in the gym, or even in a hotel room while on holiday. And to make it even easier to stay on track, I’ll show you how to use the 12Reps app to plan, track, and log your progress for free.
Why Bodyweight Exercise is the Perfect Starting Point
For those new to training, the gym can be an intimidating place. The clanging of weights and complex machinery can feel overwhelming. Bodyweight exercise removes that barrier to entry. It allows you to learn fundamental movement patterns and build a solid foundation of strength in a safe and controlled manner.
As a beginner, your primary focus should be on mastering the basics. Bodyweight exercises like squats, push-ups, and lunges are compound movements, meaning they work multiple muscle groups and joints simultaneously. This is incredibly efficient for building functional strength – the kind of strength that translates to everyday activities like carrying groceries, playing with your kids, or climbing a flight of stairs.
Research from Harvard Medical School highlights that bodyweight exercises are not only effective for building muscle but also for improving cardiovascular health, flexibility, and balance [1]. A study published in Physiology and Behavior found that bodyweight training can help build muscle “independent of an external load,” making it a fantastic starting point for anyone looking to get stronger [1].
Maintaining Your Hard-Earned Strength
Bodyweight training isn’t just for beginners. It’s also an invaluable tool for maintaining strength, especially when life gets in the way. We all have periods when we can’t make it to the gym as often as we’d like, whether it’s due to a busy work schedule, travel, or other commitments. This is where a solid bodyweight routine comes in.
Instead of letting your progress slide, you can use this workout to maintain your strength and muscle mass. A 2021 review in the journal Sports Medicine concluded that bodyweight exercises are effective strength training alternatives, particularly for the upper body [2]. The key is consistency. By performing this workout just a couple of times a week, you can keep your muscles engaged and prevent the detraining effect that occurs when you stop exercising altogether.
The Ultimate Full-Body Bodyweight Workout
This workout is designed to target all the major muscle groups in your body, giving you a comprehensive training session in a short amount of time. If you’re a beginner, I recommend performing this workout twice a week on non-consecutive days (e.g., Monday and Thursday) to allow for adequate recovery.
To get the most out of this workout, I highly recommend using a workout tracker like the 12Reps app. It’s a free tool that allows you to log your sets, reps, and rest periods, so you can see your progress over time. This is crucial for staying motivated and ensuring you’re consistently challenging yourself. You can download the app for free and get started on your free trial today.
Here’s the workout:
Exercise | Sets | Reps | Rest Period |
Press-ups / Knee Press-ups | 4 | 12 | 60 seconds |
Bodyweight Squats / Bench Squats | 4 | 12 | 60 seconds |
Reverse Lunges | 4 | 16 (8 per leg) | 60 seconds |
Sit-ups / Leg Raises | 4 | 10 | 60 seconds |
Back Extensions | 3 | 10 | 60 seconds |
Mountain Climbers | 3 | 30 seconds | 60 seconds |
Jump Squats | 4 | 15 | 60 seconds |
Exercise Instructions
Press-ups / Knee Press-ups
Start in a plank position with your hands slightly wider than your shoulders. Lower your body until your chest nearly touches the floor, then push back up to the starting position. For a modification, perform the exercise with your knees on the floor.
Video available for each exercise.
Bodyweight Squats / Bench Squats
Stand with your feet shoulder-width apart. Lower your hips as if you’re sitting in a chair, keeping your chest up and your back straight. Go as low as you can comfortably, then push through your heels to return to the starting position. For a modification, squat down to a bench or chair.
Reverse Lunges
Step one foot backwards and lower your hips until both knees are bent at a 90-degree angle. Your front knee should be directly above your ankle, and your back knee should be hovering just above the ground. Push off your back foot to return to the starting position.
Video available for each exercise.
Sit-ups / Leg Raises
Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head or across your chest. Engage your core and lift your upper body towards your knees. For a modification, perform leg raises by lying on your back and lifting your legs towards the ceiling.
Back Extensions
Lie on your stomach with your arms extended in front of you. Squeeze your glutes and lower back to lift your chest and arms off the floor. Hold for a moment, then lower back down.
Mountain Climbers
Start in a plank position. Drive one knee towards your chest, then quickly switch and drive the other knee towards your chest. Continue alternating in a running motion.
Jump Squats
Perform a regular bodyweight squat, but as you come up, explode into a jump. Land softly and immediately go into your next squat. This is a great way to add a cardiovascular element to your workout and build explosive power.
Your Path to a Stronger, Healthier You
Building a stronger, healthier body doesn’t have to be complicated or expensive. With this simple yet effective bodyweight workout, you have everything you need to build a solid foundation of strength, maintain your fitness on the go, and take control of your health. Remember, consistency is key. Stick with this routine, track your progress with the 12Reps app, and you’ll be amazed at what you can achieve.
Ready to get started? Download the 12Reps app for free and take the first step on your strength training journey today.
References
[1] The advantages of body-weight exercise. (2024, June 28). Harvard Health. Retrieved from https://www.health.harvard.edu/exercise-and-fitness/the-advantages-of-body-weight-exercise
[2] Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Medicine, 51(10), 2079–2095. https://doi.org/10.1007/s40279-021-01490-1
