Bodyweight Workouts

Bodyweight Workouts

These anytime, anywhere routines will show you that your body is your barbell when you know how to use it! Some routines involve zero equipment, others require bars or suspension trainers for moves like pullups, dips, and rows.

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Bodyweight Workouts
  • July 2019 – Bodyweight & Box / Bench / Step

    This is a classic fast-paced full-body fat-burner featuring simple but deadly low-impact cardio & core moves. You’ll need a low box/step or weight plate for Circuit 1. The Sanddune Stepper we recommend at GardenOfGainz.com will also work well for this. Then you’ll need a higher box or bench for C...

  • July 2019 – Bodyweight & Boxing

    This routine features 2 unique complexes: one that’s strength-oriented and another that’s cardio-focused. You’ll need a pullup bar/suspension trainer/gymnastics rings and a pair of dip/row bars for Complex 1 (see our recommendations at GardenOfGainz.com). An agility ladder is highly recommended f...

  • July 2019 – Stability Ball Bodyweight

    Though I’m not a huge fan of the stability ball, it does allow for some excellent bodyweight training options whether you’re at home or in the gym. Just be sure to have a towel handy so you can dry your hands and the ball between moves/rounds to avoid slippery when wet scenarios (that’s what he/s...

  • June 2019 – Equipment-Free Bodyweight & Shadow Boxing

    Boxing is undefeated for fat loss and conditioning. I’ve been learning how to box from Tony Jeffries (British Olympian and former undefeated pro) to both improve my cardio and fight the aging process but also to allow me to teach you how to benefit from the sweet science. Please be patient with i...

  • June 2019 – Premium Equipment Bodyweight

    This is one of the most challenging bodyweight workouts I’ve ever done. You’ll need a pullup bar or suspension trainer, dip bars, a fitness slider, and a box/bench/ottoman to elevate your trail leg. All of our recommended gear can be found at GardenOfGainz.com.

    If you can’t do at least 10 reps...

  • Equipment-free April – Workout #2

    ROUND 1

    Minute 1: Plank Trench Crawls
    Minute 2: 1-Leg Shoulders-Elevated Hip-Thrusts- Left/Weak Side
    Minute 3: 1-Leg Shoulders-Elevated Hip-Thrusts- Right/Strong Side

    REST A MINUTE

    ROUND 2

    Minute 1: Break-Dancers
    Minute 2: 1-Leg Foot-Elevated Hip-Thrusts- Left/Weak Side
    Minute 3: ...

  • Equipment-free April – Workout #1

    ROUND 1

    Minute 1: 1-Arm Rotating Planks
    Minute 2: Prisoner 1-Leg Hip-Hinges- Left/Weak Side
    Minute 3: Prisoner 1-Leg Hip-Hinges- Right/Strong Side

    REST A MINUTE

    ROUND 2

    Minute 1: Blast-Off Pushups
    Minute 2: Prisoner Split Squats- Left/Weak Side
    Minute 3: Prisoner Split Squats- Rig...

  • Equipment-free April – Workout #3

    ROUND 1

    Minute 1: Hollow-Body Rocks & Rolls
    Minute 2: Lateral Lunge- Left/Weak Side
    Minute 3: Lateral Lunge- Right/Strong Side

    REST A MINUTE

    ROUND 2

    Minute 1: Side-To-Side Pushups
    Minute 2: Curtsy Lunge- Left/Weak Side
    Minute 3: Curtsy Lunge- Right/Strong Side

    REST A MINUTE

    ...

  • Equipment-free April – Workout #5

    ROUND 1

    Minute 1: Elevated Bird Dogs
    Minute 2: Self-Assisted Hip-Swivels- Left/Weak Side
    Minute 3: Self-Assisted Hip-Swivels- Right/Strong Side

    REST A MINUTE

    ROUND 2

    Minute 1: Dead-Stop Pushups
    Minute 2: Pulsing See-Saw Lunges- Left/Weak Side
    Minute 3: Pulsing See-Saw Lunges- Righ...

  • Equipment-free April – Workout #6

    ROUND 1

    Minute 1: Changing-Grip Mountain Climbers Complex
    Minute 2: Copenhagen Side Plank- Left/Weak Side
    Minute 3: Copenhagen Side Plank- Right/Strong Side

    REST A MINUTE

    ROUND 2

    Minute 1: Piked Spider Pushups
    Minute 2: Partial 1-Leg Squat Off Box/Step- Left/Weak Side
    Minute 3: Pa...

  • Equipment-free April – Workout #4

    ROUND 1

    Minute 1: Back Plank
    Minute 2: Side Plank Lateral Leg Raises- Left/Weak Side
    Minute 3: Side Plank Lateral Leg Raises- Right/Strong Side

    REST A MINUTE

    ROUND 2

    Minute 1: Piked Shoulder Taps
    Minute 2: Bulgarian Toe Squats- Left/Weak Side
    Minute 3: Bulgarian Toe Squats- Right/...

  • Premium Equipment Bodyweight – Febraury 2019

    Perform each move for 60 seconds of work with 15 seconds of rest between moves:

    1. Extended Range 1-Leg Hip-Thrusts- Left
    2. Extended Range 1-Leg Hip-Thrusts- Right
    3. Pullups/Assisted Pullups
    4. Dips/Assisted Dips
    5. 1-Leg Box Squats- Left
    6. 1-Leg Box Squats- Right
    7. Inverted Rows
    8...

  • Premium Equipment Bodyweight – March 2019

    Perform each move for 40 seconds of work with 20 seconds of rest between moves:

    1. Elevated In & Out Pushup
    2. Plyo Stepup- Left
    3. Plyo Stepup- Right
    4. Hammer-Grip Pullup + Kneeup
    5. Self-Assisted 1-Leg Squat- Left
    6. Self-Assisted 1-Leg Squat- Right

    That’s 1 round. Perform 3-5 tot...

  • Bodyweight – October 2018

    WORKOUT 1 – Bodyweight

    Perform each move for 40 seconds of work with 20 seconds of rest between moves:

    Side Plank Hip Raises – Left Side
    Side Plank Hip Raises – Right Side
    2:1 Split Squat to Split Jump – Left Leg
    2:1 Split Squat to Split Jump – Right Leg
    Plyo Pushup to Plank

    That’s 1...

  • Bodyweight 2 – January 2019

    Workout 4 – Bodyweight

    Perform each move for 2 minutes of work with little to no rest between moves:

    1. Box Jump to Alternating Stepdown
    2. Rotating Side Plank to Pushup
    3. X-Over Stepups (60 seconds/side)
    4. Glute Ham Walkouts 2.0 (60 seconds/side)
    5. 4-Way See-Saw Lunges (60 seconds/s...

  • Bodyweight 1 – January 2019

    Workout 1 – Bodyweight

    Perform each move for 2 minutes of work with little to no rest between moves:

    1. 2:1 Box Squats to Box Squat Jump
    2. Bear Crawl Box Drill
    3. Alternating Stepups
    4. Crab Walk Box Drill
    5. Alternating Lunges

    That’s 1 round that takes 10 minutes to complete. Do up...

  • Bodyweight Complex – December 2018

    Workout #1 – Bodyweight Complex

    Perform each move for 30 seconds with little to no rest between moves:


    1. 1-Leg Dive-Bomber Bear Kicks – Left/Weak Leg
    2. 1-Leg Bear Crawl Walkouts – Left/Weak Leg
    3. 1-Leg Reverse Burpees – Left/Weak Leg
    4. Lunge Hops – Left/Weak Leg
    5. 1-Legged Hollow...

  • Wall & Bodyweight – Febraury 2019

    Perform each move for 50 seconds of work with 10 seconds of rest between moves:

    1. Wall Sit + Wall Slide
    2. Wall Mountain Climber
    3. 1-Leg Foot-Elevated Hip-Thrust- Left Side
    4. 1-Leg Foot-Elevated Hip-Thrust- Right Side
    5. 1-Arm, 1-Leg Leaning Squat- Left Side
    6. 1-Arm, 1-Leg Leaning Squ...

  • Equipment-Free Bodyweight – Febraury 2019

    Perform each move for 50 seconds of work with 10 seconds of rest between moves:

    1. Squat ISO Calf Raises
    2. Downward Dog to Blast-Off Pushup
    3. Long-Stance Bulgarian Split Squat- Left
    4. Long-Stance Bulgarian Split Squat- Right
    5. 1-Leg Down Dog to Pushup- Left
    6. 1-Leg Down Dog to Pushup...

  • Bodyweight – March 2019

    Perform each move for 20 seconds of work with 40 seconds of rest between moves:

    1. Max Speed Low Box/Step Mountain Climbers
    2. Max Power Box Squat Jumps
    3. Extended Paused Plyo Pushups
    4. Max Power Skater Jumps
    5. Max Power Low Box/Step Burpees

    That’s 1 round. Perform 4-6 total rounds.