3 Intermediate Bodyweight Training Workouts Using the Basics

We all know what the three basic bodyweight exercises are - Pushups, Pullups and Squats. But these three exercises can get really boring really fast. I'm going to show you three workouts you can perform using variations of these three basic movements:

The Exercises:

Boot Strappers - Squat down. Place your arms in front of you on the floor. The goal is to straighten your leg out without lifting your hands off the floor. This will target the hamstrings.

Hindu Squats - Squat down by bending from the knees and placing your weight on your toes. These are different from regular squats which require the weight to placed on your heels.

Chinups - Grab a pullup bar with a palms facing your grip. Pull your body up towards the bar until your chins clears the bar.

Mixed Grip Chinups - Grab a pullup bar with one palm facing you, and the other palm facing away from you. Pull your body up towards the bar until your chins clears the bar.

Incline Pushups - Place your feet on a surface, with your arms on the ground. Get into pushups position and perform a pushup.

Dive Bombers - Get into an upside down V position with your butt in the air, legs and arms straight. Pretend that there is a low bar in front of you that you need to get under. Start with moving forward with your nose towards the floor. Straighten out your body by moving under the imaginary bar. Push out the other side so that now your upper body is curved upwards, similar to a Yoga Cobra Pose. Reverse the movement by following with your hips and moving back underneath the imaginary bar. You should end up back in the upside down V position.

  The Workouts:

Workout 1

10 Rounds of:

Boot Strappers, 20 reps
Chinups, 5 reps

Workout 2

3 rounds of:

Incline Pushups, 5 reps
Mixed Grip Chins, 1 rep
Incline Pushups, 10 reps
Mixed Grip Chins, 2 reps
Incline Pushups, 15 reps
Mixed Grip Chins, 3 reps

Workout 3

For time:

Hindu Squats, 10 reps
Dive Bombers, 5 reps
Hindu Squats, 20 reps
Dive Bombers, 10 reps
Hindu Squats, 30 reps
Dive Bombers, 15 reps
Hindu Squats, 40 reps
Dive Bombers, 20 reps
Hindu Squats, 50 reps
Dive Bombers 25 reps
As you can tell, workout 1 is the easiest, and workout 3 is the most difficult. Tackle each workout once a week, and see your strength, endurance, and body improve.

One of the best bodyweight and dumbbell programs I've come across is Gladiator Body Workout. I recently published an interview with the creator of Gladiator Body Workout, Coach Eddie Lomax. You can find this powerful interview on my blog shahtraining.com/achieve-the-strength-physique-and-fitness-of-a-gladiator-interview-with-coach-eddie-lomax ShahTraining.com

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