Best Bodyweight Workout Program – Give It a Try!

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If you’re ever in a situation where you don’t have access to a good gym, you can still get a great workout in.

No excuses!

You can use bodyweight exercises to warm up for your main workout or to supplement for lack of equipment you have access to.

I have been in more than a few situations where I used bodyweight exercises and got great results.

As you progress, you will need to figure out how to up the intensity to continue to make gains. For example, do more reps than last week or add weight.

To build muscle and strengthen your body, give this workout a try today and let me know what you think and if there are any exercises you don’t understand or some other exercises you would add to the routine, leave a comment below.

The Best Home Exercise Program!

I have put together some of the most common bodyweight exercises into a full body workout routine for you to follow and get started.

The pace you perform this workout routine is dependent on your experience. If you are just getting started in your fitness journey then do 5-8 reps per exercise and rest 30 sec.-1 min. between exercises, repeat 2-4 times.

If you are more experienced with working out then try pushing your self to 10-15 reps per exercise with no rest between exercises and when you finish rest 3 min. and repeat 3-5 times.

Note: on the chin ups/ pull ups if you can’t do the desired amount, do single reps until you can build up your capacity to do more or invest in some bands to assist you.

Chin ups are the best bodyweight bicep and back exercise.

Give it a try.

Here we Go!

The exercises include:

  1. Lunges/ Thai Squat
  2. Push Up – Incline(Feet up on chair)
  3. Squat
  4. Dips
  5. Split Squat(Rear foot up on chair)
  6. Push Ups – Decline or Flat
  7. Step Ups
  8. Chin Ups/ Pull Ups – Chin ups for the biceps and back!
  9. Planks-Front and Side – Try to make your body tight all over.
  10. Leg Raises – Lay on back and with straight legs, bring your legs up to the sky and back down.
  11. Leg Kicks – Lay on back with straight legs off the ground and begin kicking.


To do the exercise program, all you need is a chair or bench and chin up/ pull up bar.

If you liked the full bodyweight workout program then share it with someone.

Tomorrow is not promised, so do something great today!

Build Muscle with Bodyweight Exercises!

You can build a lot of muscle with just body weight exercises, but you will have to increase your workout capacity with time under tension methods over a period of time.

For example, get more overall reps in or do the same workout in a shorter time than last workout. Also, utilizing pauses and tempo reps can help accelerate your gains.

Bodyweight exercises work really well; you can build a great physique and become very strong.

It takes determination and will-power!

You need to develop the mind muscle connection by thinking about the muscle you’re working.

To build muscle with bodyweight exercises you need to do a lot of reps, like hundreds, not all in one set, but it wouldn’t hurt if you could.

If you started with 50 reps per exercise a day and every week added 1-2 reps per exercise you would make some excellent progress.

Once you can get to a hundred try going through a deck of cards for a few exercises, pick two lower and two upper body movements for this. You will flip a card over and do the amount shown, face cards are 10.

You should try to get this workout done with a moderate to fast paced style, in less than 45 minutes.

You can also pick your favorite exercises and start doing a rep pattern like this 1,10,2,9,3,8,4,7,5,6,6,5,7,4,8,3,9,2,10,1. This will get you over a hundred reps for an exercise and you can increase the reps to 15 or 20 and do the same pattern. This is great for chin ups/ pull ups and you could start with as little as a 5 rep pattern and get a bunch of volume in.

The Best Bodyweight Strength Exercises!

To gain strength with bodyweight exercises you will need to add intensity or weight of some sort, you could use a weighted vest and ankle weights or even a workout partner as weight. Start light and build up the intensity slowly.

Isometrics like planks can build strength throughout your body and teach you how to brace for lifting heavy weight. Also, you could hold position in the bottom of the squat or when you’re in a locked out push-up position for 10-15 sec.

Plyometrics are another great way to increase your strength and speed. You can progress to squat jumps, box jumps, long jumps, throws, and clapping push-ups.

If you want to gain strength with bodyweight exercises you need to build your muscles to become strong through tons of volume and progressive intensity!

This takes time and dedication, it will not happen overnight, it takes months and years to build your body naturally.

You need to have your diet locked in as well. Proper nutrition and quality sleep will play a huge role in your progress.

Best Online Exercise Program – Totalfitnut.com

I’m looking to build a positive fitness and nutrition community where we can help each other achieve our goals! We all have different perspectives and thoughts on what works best, and some things may work better for others than you, but once you find something that works and you are seeing progress don’t stop.

The work you put in, will equal the type of results you get out!

Bodyweight exercises are great, but I recommend lifting weights too.

Build the Physique YOU Always Wanted!

I hope this information is able to help someone out there get started exercising and change the way you look and feel.

When you build your body your mind will follow and you may start to feel more positive, confidant, and energetic. Having a positive attitude will help you achieve your goals faster.

You can learn from failure as long as you don’t become a quitter!

Building the body you want is going to be hard, but you can do it if you believe you can.

The most difficult thing is the decision to act, the rest is merely tenacity.-Amelia Earhart

All the best,




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Marcus is a man of God, married to a wonderful women and has 4 children. He is an ISSA Certified Personal Trainer and aspiring Powerlifter. He has a passion for helping others achieve personal growth through a healthy fitness and nutrition based lifestyle. With hard work and dedication anything is possible. God bless


  1. Wow. I really feel unfit now :-).
    I have been meaning to start a new fitness range in 2018 and I think your program is perfect for me. I need a program that fits in with my home life and I think this may be it.
    Thanks Marcus. I really appreciate the tips and recommended products to help me along my way.
    Thanks again,

    • Hey Sean,
      Thanks for visiting totalfitnut.com. We all have to start somewhere in are fitness journey. It’s never to late! I’m glad that you enjoyed the info and hope you have a great workout.

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