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.
before starting any fitness program.