This routine will have you sweating using only your bodyweight for resistance. This is great for those who workout at home and have no weight training equipment to use. You will get a full body workout with this routine
Perform the following routine in the order as shown with minimal (10 – 20 seconds) rest between exercises.
Repeat the routine 5 times.
| Intermediate Bodyweight Routine | ||
|---|---|---|
| Exercise | Details | |
| Push-ups - Regular | 20 Reps | |
| Pull-ups Wide Grip | 5 Reps | |
| Dips - Bench | 20 Reps | |
| Dive Bombers | 10 Reps | |
| Chin-ups | 5 Reps | |
| Atomic Sit Ups | 10 Reps | |
| Eight Count Body Builders | 10 Reps | |
| Crunches - legs down | 20 Reps | |
| Lunges | 10 Reps | |
| Flutterkicks | 20 Reps | |
| Mountain Climbers | 20 Reps | |
Hello Dan,
Is it save to do this routine multiple times a week?
I mean without getting injuries?
I would suggest doing this workout no more than twice per week but that depends on your level of fitness. You can always customize this to meet your needs by changing the number of reps or the times that it is repeated. Always speak with a physician if you feel that a workout may cause injuries or to make sure a workout program or routine is in line with your level of fitness.
Thanks