Bodyweight exercises

Bodyweight exercises are a great way of achieving that toned and muscular physique that you always admire on those gymnasts on TV.

  • Try this routine 3 times a week
  • Ensure you only take 30 seconds rest in between each exercise
  • Try to do as many circuits as you can, if you only manage 2 circuits on your first go, aim for 3 the following week

Warm Up (3)

More info

Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

More info

Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

More info

Squat thrust - 30 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

Exercise (7)

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Pull up - wide grip - 60 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

More info

Incline press up - 60 seconds

Primary target:

Chest (Pectorals)

Equipment required:

More info

Squat - 60 seconds

Primary target:

Legs (Quadriceps)

Equipment required:

More info

Pull up - narrow grip - 60 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

More info

Fitball press up - 60 seconds

Primary target:

Chest (Pectorals)

Equipment required:

More info

Dynamic lunge - 60 seconds

Primary target:

Legs (Quadriceps)

Equipment required:

More info

Fitball plank - 60 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (6)

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Cat stretch - abdominals - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

More info

Cat stretch - back - 30 seconds

Primary target:

Back (Erector Spinae)

Equipment required:

More info

Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required:

More info

Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

More info

Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

More info

Standing hamstring and lower back stretch - 30 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

Want alternatives to this program? Try these...

Comments

Fitball press up

I've really struggled with the Fitball Press Up, is there another exercise I can do instead?
Thanks - RH

Fitball press up

You could try doing a Three quarter fitball press up instead.