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Basic Workout
Find basic workout plans that would help you feel more confident and fit without having to waste any time during your visit to a gym or when working out from home.
How to get started
Choose a level from below that is right for you
Detailed explanations
of exercises and workouts are available
If the workouts take longer than 30 minutes or less than 5 minutes, decrease or increase your level, respectively
Do the 3 different workouts (days 1, 2, 3) 3 times each week (e.g.Monday, Wednesday, and Friday)
You are encouraged to log or
post
your workout details in order to track your progress and compare your results with others
Warm up by going through the exercises at a super slow, easy pace, working on form for several minutes
One week a month, allow your muscles to rest by doing the workouts several levels below your normal level
Speed should not come from fast movements, but rather from less rest between exercises
Bodyweight Exercises
should be slow, include full range of motion, and with good form
Please do not sue me, I am poor. If something hurts, stop! Use common sense.
The only thing you may need for this workout is a pull-up bar
To ad intensity and challenge try doing push ups and pull-ups on a set of rings
Doing Pull ups and push ups on rings greatly reduces the risk of repetitive strain and also makes the movements more dynamic recruiting more muscles
Can’t do a single pull up? No problem, just
substitute!
Level
Day 1
Day 2
Day 3
Level 1
Day 1
Max rounds in 20 min
1 pull-ups
2 push-ups
3 squats
Day 2
5 rounds for time
2 pull-ups
6 push-ups
10 squats
Day 3
For time
10 pull-ups
21 push-ups
21 squats
Level 2
Day 1
Max rounds in 20 min
1 pull-ups
3 push-ups
4 squats
Day 2
5 rounds for time
3 pull-ups
8 push-ups
13 squats
Day 3
For time
13 pull-ups
26 push-ups
26 squats
Level 3
Day 1
Max rounds in 20 min
2 pull-ups
3 push-ups
5 squats
Day 2
5 rounds for time
3 pull-ups
10 push-ups
16 squats
Day 3
For time
16 pull-ups
33 push-ups
33 squats
Level 4
Day 1
Max rounds in 20 min
2 pull-ups
4 push-ups
6 squats
Day 2
5 rounds for time
4 pull-ups
12 push-ups
20 squats
Day 3
For time
20 pull-ups
41 push-ups
41 squats
Level 5
Day 1
Max rounds in 20 min
3 pull-ups
5 push-ups
8 squats
Day 2
5 rounds for time
5 pull-ups
15 push-ups
26 squats
Day 3
For time
26 pull-ups
51 push-ups
51 squats
Level 6
Day 1
Max rounds in 20 min
3 pull-ups
6 push-ups
10 squats
Day 2
5 rounds for time
6 pull-ups
19 push-ups
32 squats
Day 3
For time
32 pull-ups
64 push-ups
64 squats
Level 7
Day 1
Max rounds in 20 min
4 pull-ups
8 push-ups
12 squats
Day 2
5 rounds for time
8 pull-ups
24 push-ups
40 squats
Day 3
For time
40 pull-ups
80 push-ups
80 squats
Level 8
Day 1
Max rounds in 20 min
5 pull-ups
10 push-ups
15 squats
Day 2
5 rounds for time
10 pull-ups
30 push-ups
50 squats
Day 3
For time
50 pull-ups
100 push-ups
100 squats
For those seeking more variety and challenge,
intermediate bodyweight workouts
are also available.
Print a copy of the workout you plan to do and consult you physician
before starting any fitness program.