Superior Body weight Exercise Circuit: A full physique routine that you are able to do at dwelling

Want to get strong but hate the gym?

No problem!

With today’s Advanced body weight routineYou Can Burn Fat, Build Muscle, and Get a Great Workout! All without a gym membership!

It’s the type of training we build through our online coaching program. If you’re in a hurry, subscribe to our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” manuals!

Download our free home workout guides!

When you’re ready, click the sections below to begin the action right away:

Okay let’s do this.

Note: If you’re here because your gym is closed due to the Covid-19 outbreak, check out our “How to Stay in Shape (While Staying Inside)” guide.

The advanced bodyweight workout

this is that Advanced body weight training (Make 3 circuits):

  • 10 single leg squats – each side
  • 20 squats with body weight
  • 20 lunges (10 per leg)
  • 20 jump step-ups (10 per leg)
  • 10 pull-ups (or reverse body weight series with your kitchen table)
  • 10 dips – bar stool
  • 10 pull-ups (or reverse body weight series with an underhand grip)
  • 10 pushups
  • 30 second plank

Our section on advanced bodyweight exercises will teach you how to do each of these movements!

I’m using a door-framed chin-up bar in the video, but you can make tables of body weight (see video below) if you can’t do a chin-up or if you don’t have a pull-up bar!

Another option is to create rows of dowels as detailed in the 5 best pull-up alternatives:

last: During this workout, you sweat like a pig and have pain the next day.

If this is your first time just going beyond the beginner bodyweight workout, that workout seems ridiculously difficult, which is fine.

The goal will be to go through as many circuits as possible without breaking the shape.

“WHAT IS A ‘CIRCUIT’?”

In one Switching routineYou will do each exercise in turn with no breaks in between (if you are able to).

  • When you have finished all of the exercises in the circuit, repeat the process.
  • If you are still able after the 2nd pass, choose a 3rd.
  • Since all of these exercises are done sequentially, you are bound to get tired – that’s okay!

Our goal is to give you a full body workout that will make you gasp.

“HOW LONG SHOULD A BODY WEIGHT WORK LAST?”

Go at your own pace, but the 3 circuits above and the warm up and cool down will take around 25 to 30 minutes.

Speaking of warming up and cooling down …

Before you begin, do a WARM-UP:

Don’t forget to warm up. You can run in place, jump rope, do a few pushups, step on a stationary bike, jog up and down stairs, etc. Since we are doing advanced movements here, the warm up becomes even more critical.

If you want to stretch and cool off after your workout, here’s a routine you can do:

If you’re following this body weight workout plan because you’re trying to get in shape without fitness, download our free guide: Strength Training 101: Everything You Need To Know. It will provide a precise plan for getting strong.

Download our comprehensive guide

  • Everything you need to know to get strong.
  • Exercise routines for body weight AND strength training.
  • How to find the right gym and train properly in one.

The 21 best advanced bodyweight exercises

Let’s go over every move in the Advanced Bodyweight Workout Circuit so we can make sure you’re getting every move right!

1) BODY WEIGHT SQUAT

For more instructions, do the following:

2) SUPPORTS A LEGGED SQUAT

3) A LEGGED SQUAT (PISTOL SQUAT)

4) HIKE LUNG

5) JUMP STEP-UPS

6) ASSISTED PULL-UPS (WITH TAPE)

A resistance band is a great tool for building strength for proper pull-ups. It’s part of our arsenal for your first pull-up.

7) NEGATIVE PULL-UPS

If you don’t have a resistance band, you can do negative pull-ups instead. Jump and hold yourself over the bar and then slowly lower yourself under control into the “starting position” of a pull-up. Then repeat!

This is a great way to build enough strength to eventually get your first pull-up.

8) PULL-UP

We have a complete guide to the correct pull-up form so you can improve your technique.

9) CHIN-UPS

Similar to a pull-up, but with your palms facing you.

Here is a video that describes the correct pull-up and pull-up form:

If you can’t do pullups or pullups, you have another option …

10) INVERTED BODY WEIGHT ROW (OVERHAND)

A reverse weight row can be a great “pull” exercise if you can’t pull up already, or if you don’t have a proper pull-up bar around. Because a good stable table can be used for inverted lines:

11) INVERTED BODY WEIGHT ROW (UNDER HAND)

12) ASSISTED BODYWEIGHT DIPS

You can use a resistance band to perform assisted dips. Great exercise while building strength for regular dips.

13) BODY WEIGHT DIPS

14) KNEE PRESSES

15) INCREASED PRESSURE

16) REGULAR PRESSING

We have a full article on how to do a proper push-up, but we also cover it in depth in this 5-minute video::

17) DECREASE PUSH-UPS

18) KNEE PLAN

19) PLANK

20) SIDE PLANK

21) JUMPING JACKS

If you’re looking for MORE bodyweight exercises to use for your workout, be sure to check out our mega-resource:

“The 42 Best Bodyweight Exercises You Can Do Anywhere.”

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How to scale your body weight routine

As I said earlier, this entire routine is scalable based on your skills. For example, here is a sample routine for someone who has mastered beginner bodyweight training but cannot do the routine described above:

  • 10 squats with body weight
  • 10 lunges
  • 15 jumps
  • 3 supported pull-ups (or 6 rows with body weight reversed – overhand grip on the table)
  • 8 dips (or decline 10 pushups if they are too hard)
  • 3 assisted pull-ups (or 6 rows with body weight reversed – underhand grip on the table)
  • 10 pushups
  • 30 second plank
  • 30 jumping jacks

“WHAT IF THE EXTENDED BODY WEIGHT TRAINING IS TOO EASY FOR ME?”

Hm, well then, can you make 4 instead of 3 circuits? Or have you tried a route that makes you worthy of a Spartan?

Regardless of your fitness level, you can find a way to push yourself a little harder, get better, be faster, and get stronger.

We cover this in detail in our “Tracking Your Fitness Progress” guide.

Keep an eye::

  • Your exact routine
  • How long did it take you?
  • What exercises got you down?
  • Exactly how many reps you did

Then make sure to do more next time!

“HOW OFTEN SHOULD I DO THE ADVANCED BODYWEIGHT WORKOUT?”

Do this routine 2-3 times a week, but never on consecutive days. It is a message that we find in our How Often Should I Exercise Guide?

You don’t build muscle when you exercise, you build muscle when you rest. So try not to do strength training (same muscle group) for two days in a row.

I like to follow a training pattern of:

Alternatively, you can choose one of these fun exercises for your days off instead!

If you’re still unsure about this advanced workout, start ours Beginner body weight training instead. You can download a worksheet to get started when you sign up for our free weekly newsletter:

Grab your beginner routine worksheet. No gym required!

  • Do this workout at home, without any equipment
  • Avoid the Most Common Mistakes Everyone Makes While Exercising Body Weight
  • Learn how to finally get your first pull-up

After the Advanced Bodyweight Workout: Next Steps!

This should help you get started on some really powerful bodyweight workout. But we often hear that people want MORE lessons, MORE guidance, and MORE workouts.

If it is you, we have MULTIPLE options to take the next step. Choose the option that best fits your goals and schedule:

1) If you want a step-by-step guide, a customized bodyweight workout that increases as you gain strength, and a trainer who will hold you accountable, check out our Killer 1-on-1 Coaching Program:

Our coaching program changes your life. Learn how!

2) If you want a daily home exercise prompt, see NF Journey. Our fun habit-building app will help you exercise more, eat healthier, and (literally) improve your life.

Try your free trial here::

3) Take part in the rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to sign up and receive our guide. Strength Training 101: Everything You Need To Know. It will help you incorporate these advanced body weight movements into your workout.

Download our comprehensive guide

  • Everything you need to know to get strong.
  • Exercise routines for body weight AND strength training.
  • How to find the right gym and train properly in one.

4) Increase Your Training! If you’re looking for more workout routines, you’ve come to the right place:

I would love to hear how this workout was for you.

Leave a comment below with your results or questions about advanced bodyweight training and how else we can help you.

For the rebellion!

-Steve

PS: Where do you go after destroying the advanced bodyweight workout? Have you ever heard of the PLP progression? There really is no limit to how challenging this can get.

Good luck!

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