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    Articles | bodyweight training

    Home Bodyweight Workout

    By David (Jacko) Jackson

    This home bodyweight workout is designed for anyone to be able to do at home with no equipment necessary.

    Why calisthenics for a home bodyweight workout?

    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.

    The Home Bodyweight Workout Exercises – Full body

    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.

    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

    The Workout // Explained

    Before we jump straight into the workout it’s important we understand a few of the key variables like; reps, sets and tempo.

    • Reps – number of repetitions of each exercise in a given set
    • Sets – number of times the repetitions will be performed in a block or round of each exercise.
    • Tempo – speed and duration that dictates movement of each repetition of a given exercise. Tempo is typically broken into three elements; eccentric, isometric and concentric.

    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.

    The Workout // Get to work

    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.

    Workout Circuit

    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!

    Class dismissed

    Jacko

     

    See all our home workout equipment in our shop here.

     

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