Basic Body Weight Workout

Body weight exercises are perfect for various levels of fitness, as they can be modified to suit beginners to advanced by simply modifying the number of repetitions and sets performed.

This is a good example of the workouts our personal trainers use with their clients to get maximum results in the least amount of time.

The following workout is from Craig Ballantyne, Men’s Health Magazine Expert and Certified Strength and Conditioning Specialist, which contains 6 body weight exercises that can be performed at the gym or in your own home with little or no equipment. There is a video below to show you exactly how to perform these exercises.

The Workout

  1. Wide Squats
  2. Spiderman Pushups
  3. Reverse Lunge
  4. Prone Tuck With Pushup*
  5. Prisoner Squats
  6. Cross Body Mountain Climber

* If you do not have a fitball, perform a plank or prone hold for 30-60 seconds

The workout is performed as a circuit with no rest in between exercises, then resting for 1 minute and repeating for up to 3 sets in total.

Depending on your level of fitness, choose from either 8-12 repititions for beginners or 12-15 repetitions for more advanced users.

The Video

For more workouts like this, visit Craig’s YouTube channel, and you can also download this free Turbulence Training 10 Minute Body Weight Workout for more options if you prefer to read or print out.

  • Good Explain about the own gym practices….this will be helpful to the readers..

  • Bruce Lee was renowned for using his own body weight to exercise. It's a great way to start the morning off.

  • very useful stuff. Thanks. Really find visual instruction helpful.

  • 6 Simple Steps to a Successful New Routine · 5 Mistakes That Will Ruin Your Workouts. Everyone’s got a workout of their own—their “go-to” routine. … Doing an equal amount of lower body and upperbody work? … Using mainly free weights?