Bodyweight Beginner Program
This program can be performed at home 2-5 times per week using nothing but a pull-up bar and your own body weight for resistance.
Not sure what a certain exercise is? Look here.
| SS | Superset (set of one exercise immediately followed by a set of another exercise without rest in between) |
| 2 x 10-12 | 2 sets with such weight that failure is reached in 10 to 12 reps |
| 1 x Failure | 1 set of bodyweight exercise taken to failure |
| Jumping Jacks | 2 x 20 | |
| Full Squats, Arms Extened in Front | 2 x 10-20 | |
| Walking Lunges | 2 x 20 | |
| Superman Extensions | 2 x 10-20 | Lie on the floor arms stretched out in front. Simultaneously lift arms and legs off the floor. Hold for 1-2 seconds. Lower arms and legs down under control. |
| Elevated Feet Pushups SS Regular Pushups |
2 x 10-20 SS 2 x 10-20 |
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| Pullups | 3 x Failure | |
| Ab Crunches | 2 x 20-30 |