From Tom Staley
Certified Strength and Conditioning Specialist from the NSCA (CSCS)

Bodyweight exercises are a fantastic way to supplement a resistance training routine, and improving not only strength but also spatial awareness, stability and coordination. While typical strength training progressions involves increasing the amount of weight one lifts, bodyweight training involves progressing the difficulty of the movement itself. This could be done through creating a more difficult leverage position, by adding an explosive element to the exercise (eg, clapping push-ups), or by progressing from bilateral to unilateral (eg, single arm push-ups).

Below, I have listed a beginner, intermediate, and advanced level bodyweight workout circuit. Each circuit is meant to be performed 3 times around. Give it a try!

Beginner:

Incline Push-ups (or knee push-ups) x 12
TRX Row x 12
Air Squats x 15
Plank x 30 seconds
Walking Lunges x 15

Intermediate:

Push-ups x 12
Pull-ups x 8
Box Jump x 10
Kneeling Ab Wheel x 10
Single Leg Glute Bridge x 12

Advanced:

Towel Grip Pull-ups x 8
Clapping push-ups x 10
Single Leg Box Jumps x 10
Triceps Bodyweight Extension x 12
Pistol Squats x 6

If you’d like to learn more about bodyweight exercises and progressions, I will be holding a workshop starting Tuesday, 6/21 at 12pm based around using callisthenics as a viable resistance training method, right here at Republic Fitness. Hope to see you there!