This home bodyweight workout is designed for anyone to be able to do at home with no equipment necessary.
One of the things we love about calisthenics and what makes its so accessible is that you only need your own bodyweight to use as the resistance. That means also that the strength you need is relative to you. You only have to move and control your own bodyweight, not additional loads from weights or machines.
The other thing we love about calisthenics is that in managing and controlling your own bodyweight you have to have good quality movement and be strong in those movement patterns. So we get to train movement and strength simultaneously.
Below are video tutorials of the exercises we’ll be using in this home bodyweight workout designed to improve the movement quality and strength for your entire body. Watch the videos below to get used to and comfortable with how to best perform the exercises and then the workout itself will follow.
Before we jump straight into the workout it’s important we understand a few of the key variables like; reps, sets and tempo.
If we take the push up as an example, a 3-2-1 tempo means the eccentric phase is 3 seconds long, isometric phase is 2 seconds and the concentric phase is 1 second long. What that looks like is 3 seconds down from the start position to a 2 second pause at the bottom position and then pushing back up in only 1 second.
We will be using a 3-2-1 tempo for each exercise in the workout because is develops the strength to control your body, the speed allows you to focus on the quality of the moment and the 6 second duration of each repetition means you’ll build up work capacity due to the total amount of time under tension.
Use one set of 6 to 10 reps of each exercise to help warm up and get familiar with the exercises. They’ve been chosen to help provide you with both bodyweight strength development as we’ll as increasing your mobility and movement capacity.
Perform 8 to 12 reps with a 3-2-1 tempo of each exercise to complete one round of the circuit. Rest of 2 to 3 minutes and repeat. Aim to complete 2 to 4 rounds of the circuit depending on your ability level.
Reps: 8 to 12
Sets (rounds): 2 to 4
Tempo: 3 – 2 – 1
Exercise One // World’s Greatest Stretch
Exercise Two // Round the World Push
Exercise Three // YTW
Exercise Four // Hollow body
Exercise Five // Wall Walks
Exercise Six // Multi-directional (Clock) Lunge
Exercises Seven // Push Up Variation
We hope you enjoy the workout and would love to see and hear what you think of it once you’ve given it a try at home. So tag us on instagram in your own bodyweight home workout so we can see you in action, getting the work done!