Full-Body Bodyweight Workout Routine Examples

Introduction

Full-body bodyweight workouts are a fantastic way to build strength, improve flexibility, and enhance overall fitness without the need for any equipment. Whether you’re a beginner or looking to shake up your routine, these examples of full-body bodyweight workout routine examples will guide you through effective exercises that you can do at home, in the park, or anywhere you have a little space. Let’s dive in!

Example 1: The Beginner’s Full-Body Blast

This routine is perfect for those just starting their fitness journey. It combines fundamental movements to engage all major muscle groups.

• Warm-Up (5 minutes): Start with jumping jacks and arm circles to get your blood flowing.

• Workout (20 minutes):

  1. Bodyweight Squats (3 sets of 10 reps): Stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, then return to standing.
  2. Push-Ups (3 sets of 5-10 reps): Start in a plank position, lower your body until your chest almost touches the ground, and push back up. You can modify by doing this on your knees.
  3. Plank (3 sets of 20-30 seconds): Hold a plank position on your forearms or hands, keeping your body in a straight line.
  4. Glute Bridges (3 sets of 10-15 reps): Lie on your back with knees bent, lift your hips towards the ceiling, then lower back down.

• Cool Down (5 minutes): Stretch your arms and legs, focusing on areas that feel tight.

Notes:

• Rest for 30 seconds between each set.
• Focus on form rather than speed.

Example 2: The Intermediate Circuit

This routine is designed for those who have some experience and want to challenge themselves.

• Warm-Up (5 minutes): High knees and torso twists to prepare your muscles.

• Workout (25 minutes):

  1. Burpees (3 sets of 8-10 reps): Start standing, drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and jump up.
  2. Mountain Climbers (3 sets of 30 seconds): In a plank position, quickly alternate bringing your knees to your chest.
  3. Lunges (3 sets of 10 reps per leg): Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Alternate legs.
  4. Supermans (3 sets of 10-12 reps): Lie face down, extend your arms in front, lift your arms and legs off the ground simultaneously, then lower back down.

• Cool Down (5 minutes): Focus on stretching your quadriceps, hamstrings, and back.

Notes:

• Increase the intensity by reducing rest time to 15 seconds.
• Consider adding variations, like jumping lunges.

Example 3: The Advanced Challenge

This routine is for those who are well-versed in bodyweight exercises and want to push their limits.

• Warm-Up (5 minutes): Dynamic stretches like leg swings and arm crosses.

• Workout (30 minutes):

  1. Plyometric Push-Ups (3 sets of 5-8 reps): Perform a standard push-up but push off the ground enough to lift your hands.
  2. Pistol Squats (3 sets of 5-6 reps per leg): Stand on one leg, extend the other leg forward, and lower your body into a squat while keeping the extended leg off the ground.
  3. Handstand Push-Ups (3 sets of 5 reps): Kick up into a handstand against a wall and perform push-ups. Modify by doing pike push-ups if necessary.
  4. Russian Twists (3 sets of 15 reps per side): Sit on the ground, lean back slightly, lift your feet, and twist your torso side to side.

• Cool Down (5 minutes): Focus on full-body stretches, particularly shoulders and legs.

Notes:

• Maintain control throughout each movement.
• Ensure proper hydration and listen to your body for fatigue signals.