You're in : Workouts

Home Workouts

Body Weight Home Workout

Keep in touch on

Workouts

Muscle Building Workouts

Fat Burning Workouts

Home Workouts

Women's Workouts

Ab Workouts

Arm Workouts

Back Workouts

Chest Workouts

Leg Workouts

Shoulder Workouts

Beginner Workouts

Intermediate Workouts

Advanced Workouts

FAQ

Exercise

Nutrition

Training Programs

Body Weight Home Workout

Type: Home Workout

This is a beginner level warm-up. The purpose of the warm-up is to stretch the muscles in your body and loosen up before working out. By not stretching properly you run the risk of injury due to over exertion of the muscles which will only hinder your progress.

The workout consists of body weight exercises that can be done quickly and easily in the comfort of your own home. This routine is perfect to raise your body temperature and get blood flowing to the muscles for optimal performances in your workouts. Maximizing your progress and increasing the results of each workout.

Perform this warm-up routine before each workout to maximize your productivity and ultimately your results. Skipping a warm-up can be detrimental to your workout. By not being properly prepared you will run the risk of injury which will pull you away from your workouts and stop you from reaching your fitness goals. Be sure to repeat this circuit 3 times before working out to ensure that you can train safe, train smart, and train HARD! !

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Body Weight Home Workout

Instructions:

Print Workout

Perform 3 sets of each exercise, with 60s rest in between.
If you find the workout too challenging, increase the rest time between sets.

Exercises:

Show All | Hide All

1	Push Ups, Tricep, Diamond

3 sets

10 reps

Targets:

Muscle Groups:

Triceps

Abdominals
Chest
Obliques

Description: The diamond push up is also known as the tricep push up because the position of the hands, it focuses more on the triceps and shoulders, rather than the chest like the conventional push up. It's a challenging exercise as it ...

» More Information

2	Pull Ups, Underhand Grip

3 sets

5 reps

Targets:

Muscle Groups:

Lats

Biceps
Mid Back
Rear Shoulders

Description: Pull ups (also known as chin ups) are the classic bodyweight exercise and are often used by exercisers as a measure of personal fitness. It's a difficult exercise to do and requires a large amount of upper body strength. If ...

» More Information

3	Push Ups, Declined

3 sets

10 reps

Targets:

Muscle Groups:

Upper Chest

Core
Front Shoulders
Triceps
Upper Shoulders

Description: This exercise is excellent for adding a progressive element to a normal push up. It also focuses on the upper part of the chest (pectoral muscle) in the same way as an inclined chest press exercise. So if you don't have acces ...

» More Information

4	Russian Twist, Medicine Ball

3 sets

30 reps

Targets:

Muscle Groups:

Abdominals

Core
Lower Abs
Obliques
Shoulders
Upper Back

Description: This Russian twist is an effective exercise for developing the abs, and is performed by rotating the body from side to side with the body in a v position. It comprises of multiple movements and requires good balance, establis ...

» More Information

Superman

3 sets

10 reps

Targets:

Muscle Groups:

Lower Back

Upper Shoulders

Description: The superman is an effective exercise for strengthening the lower back. It is relatively straight forward to master and can be performed by beginners. It's a complimentary exercise to the abdominal crunch as it works the oppo ...

» More Information

6	Plank, Elbow

3 sets

Hold plank position for 1 minute

Targets:

Muscle Groups:

Core

Chest
Lower Abs
Triceps

Description: The elbow plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period. If your goal is to achieve six pack abs, then the plank exercise is definitely one to include ...

» More Information

Intensity Levels

Level	Intensity (Int)	Goal	Examples & Guide Lines
5	Low	N/A	Daily activities. Normal Breathing, Talking (>2 hrs)
6	Low Moderate	N/A	Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7	Moderate	CV: Endurance	Jogging - Fast breathing. Talk just okay (> 20 min)
8	High Moderate	CV: Race pace	Fast Jog - Heavy breathing, Talk broken (>10 min)
9	High	CV: Sports	Hard run - Breathing heavy. Talking hard. (1-3 min)
10	Maximum	CV: Speed	Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

Notes

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.