Examples of Advanced Bodyweight Workout Routine for Strength

Building strength using only your body weight can be highly effective and convenient. Here are three diverse examples of advanced bodyweight workout routines that will challenge your strength and fitness levels.

1. The Ultimate Push-Up Challenge

This routine is perfect for those who want to enhance their upper body strength and engage their core. It’s great for individuals who have mastered standard push-ups and are looking for a new challenge.

Start with a set of 5 to 10 repetitions of each variation, resting for 30 seconds between sets. As you progress, aim for 3 to 5 sets.

• Standard Push-Up: Begin in a plank position, lower your body until your chest nearly touches the floor, and then push back up.
• Archer Push-Up: While in the push-up position, shift your weight to one side as you lower your body, extending the opposite arm out straight. Alternate sides.
• Diamond Push-Up: Position your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body and push back up, focusing on your triceps.
• Clap Push-Up: Start in a standard push-up position, push up explosively and clap your hands before landing back into the push-up position.

Notes: For greater intensity, try elevating your feet on a bench or a sturdy chair. If you’re new to these variations, start with fewer repetitions and gradually increase as you build strength.

2. The Total Body Blast

This routine targets multiple muscle groups simultaneously, making it an efficient workout for those short on time yet wanting to maximize their strength training.

Perform each exercise for 30 seconds with a 15-second rest in between. Complete 3 rounds of the entire circuit.

• Pistol Squat: Stand on one leg and lower your body while keeping the other leg extended forward. Push back up to the starting position.
• Handstand Push-Up: Kick up into a handstand against a wall and lower your body until your head touches the ground, then push back up.
• Burpee: From a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, jump back to the squat, and leap into the air.
• Plank to Side Plank: Start in a plank position, rotate your body to one side, lifting your arm to the sky. Return to plank and switch sides.

Notes: Modify the handstand push-up by performing it on your knees if you’re still building strength. The pistol squat can also be modified by using a chair for support if you’re working on balance.

3. The Core Crusher

This routine focuses on building core strength, essential for overall stability and performance in other exercises. It’s ideal for those who want to improve their functional fitness.

Hold each position for 30 seconds, aiming for a total of 4 rounds with a rest of 30 seconds in between.

• Hollow Body Hold: Lie on your back, lift your legs and shoulders off the ground while keeping your lower back pressed into the mat. Hold this position.
• L-Sit: Sit on the ground with your legs extended and your hands beside your hips, lift your body off the ground by pressing down on your hands, keeping your legs straight.
• Plank Jacks: In a plank position, jump your feet out wide and then back together, keeping your core tight.
• V-Ups: Lie flat on your back, lift your arms and legs simultaneously to form a ‘V’ shape, then lower back down without touching the ground.

Notes: If the L-sit is too challenging, try bending your knees or practicing with your feet on the ground. Ensure you maintain proper form in all exercises to maximize effectiveness and reduce the risk of injury.