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Ultimate Guide To Bodyweight Training

Use this blog to help you create your own bodyweight training plan.

Improving forearm strength with climbing


Welcome to the comprehensive Bodyweight Training Manual, your ultimate guide to getting fit and strong using just your body weight as resistance. In this manual, you will learn about the benefits of bodyweight training, how to design an effective workout routine, and a variety of exercises to target different muscle groups. Get ready to challenge yourself, build strength, and achieve your fitness goals with the power of bodyweight training.

*Check out this warm up I created for climbing -

Benefits of Bodyweight Training:

1. Cost-effective: Bodyweight training requires no equipment, making it a budget-friendly option for fitness enthusiasts.

2. Convenience: You can perform bodyweight exercises anywhere, anytime, making it easy to stay consistent with your workouts.

3. Versatility: Bodyweight exercises can be modified to suit all fitness levels and target specific muscle groups.

4. Functional strength: Bodyweight training helps improve functional strength, mobility, and overall fitness for everyday activities.

Designing Your Bodyweight Workout Routine:

1. Set your goals: Determine what you want to achieve with your bodyweight training, whether it's building strength, improving endurance, or increasing flexibility.

2. Choose your exercises: Select a variety of bodyweight exercises that target different muscle groups, including upper body, lower body, and core.

3. Structure your workout: Create a balanced routine that includes a warm-up, strength exercises, cardio intervals, and a cool-down.

4. Progression: Gradually increase the intensity, volume, or difficulty of your exercises to continue challenging your body and seeing results.

5. Recovery: Allow your body time to rest and recover between workouts to prevent overtraining and promote muscle growth.

Bodyweight training
Single arm workouts increase the intensity on your core

Bodyweight Exercises:

1. Upper Body:

- Push-ups

- Pull-ups

- Dips

- Plank variations

2. Lower Body:

- Squats

- Lunges

- Glute bridges

- Calf raises

3. Core:

- Crunches

- Russian twists

- Bicycle crunches

- Planks

4. Full Body:

- Burpees

- Mountain climbers

- Jump squats

- Spiderman crawls


Bodyweight training is a versatile and effective way to improve your fitness, build strength, and achieve your health goals. By following the tips and exercises outlined in this manual, you can create a challenging and rewarding bodyweight workout routine that will help you reach your full potential. So, grab a mat, get moving, and start reaping the benefits of bodyweight training today.

For a pre-designed bodyweight training plan check out this for JUST $35!

Four week bodyweight plan designed on Training Peaks to improve strength and performance.


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