Basic workout

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 orĀ 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!

LevelDay 1Day 2Day 3
Level 1max rounds in 20 min
1 pull-ups
2 push-ups
3 squats
5 rounds for time
2 pull-ups
6 push-ups
10 squats
for time
10 pull-ups
21 push-ups
21 squats
Level 2max rounds in 20 min
1 pull-ups
3 push-ups
4 squats
5 rounds for time
3 pull-ups
8 push-ups
13 squats
for time
13 pull-ups
26 push-ups
26 squats
Level 3max rounds in 20 min
2 pull-ups
3 push-ups
5 squats
5 rounds for time
3 pull-ups
10 push-ups
16 squats
for time
16 pull-ups
33 push-ups
33 squats
Level 4max rounds in 20 min
2 pull-ups
4 push-ups
6 squats
5 rounds for time
4 pull-ups
12 push-ups
20 squats
for time
20 pull-ups
41 push-ups
41 squats
Level 5max rounds in 20 min
3 pull-ups
5 push-ups
8 squats
5 rounds for time
5 pull-ups
15 push-ups
26 squats
for time
26 pull-ups
51 push-ups
51 squats
Level 6max rounds in 20 min
3 pull-ups
6 push-ups
10 squats
5 rounds for time
6 pull-ups
19 push-ups
32 squats
for time
32 pull-ups
64 push-ups
64 squats
Level 7max rounds in 20 min
4 pull-ups
8 push-ups
12 squats
5 rounds for time
8 pull-ups
24 push-ups
40 squats
for time
40 pull-ups
80 push-ups
80 squats
Level 8max rounds in 20 min
5 pull-ups
10 push-ups
15 squats
5 rounds for time
10 pull-ups
30 push-ups
50 squats
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.