This bodyweight routine contains basic exercises which will help you get used to training your muscles.If you have never used weights nor done any form of weight training before I recommend starting with our foundation course. It is basically a 4 week course designed as an introduction into bodybuilding using non weight routines and bodyweight exercises to get your body ready for weight lifting.
These body weight exercises can be done in the comfort of your own home. Ideally this program should be done on Monday, Tuesday, Thursday and Saturday or Tuesday, Wednesday, Friday and Sunday. Notice the pattern.
You might be unusually sore after the first few workouts from this bodyweight routine. Your body will tell you if you clearly over did it however a little muscle soreness does not require a panic. Train right through the soreness and adapt your workout by decreasing your weights but maintaining the same rep and set scheme. You might find the body weight workouts actually help loosen you up.
Train through a full range of motion to strengthen the tendons, ligaments, attachments and muscles at their weakest angle. A limited range of motion equals a limited range of the muscle being used.
This 4 week bodyweight routine is great for working the following:
Correcting Postural Imbalances
Shoulder Stability and Strength
Core Stability and Strength
Increased Flexibility
Complete Body Conditioning
If you are interested in training this bodyweight routine you can get a copy for free.
If you would like to try this workout simply click the download link below and you can get your free copy of this ebook.
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Another option for a basic bodyweight routine is this quick workout i am about to show you, which contains the most basic of bodyweight exercises.
We are going to perform the following body weight exercises in this order to make up this bodyweight routine.
Press Ups – Chest / Shoulders / Triceps
Squats - Thighs
Calf Raises - Calf
Chair Dips - Triceps
Sit Ups – Abdominal's
These exercises will help develop each muscle group and increase your
strength ready for the weight training.
It is important to perform each of the body weight exercises using strict form and follow the
instructions for each.
Rest a maximum of 30seconds between each set use this time to tense and pose your muscles for that extra burn feeling.
Complete each set of this bodyweight routine to failure, by this I mean so you cannot lift anymore don’t just give up because you are tired. These exercises will burn and your muscles will feel tired you need to overcome this and push yourself to complete more reps.
Press Ups (push up)
Assume the prone position as pictured. Your feet should be together and your hands just a little wider then shoulder width apart. Keeping your back as straight as possible bend your arms lowering yourself so your chest is about 3 inches from the floor, then return back to the starting position. Breathe in as you lower and out as you return to the top. Take about 4 seconds to lower and 2 seconds to return to the top.
Set 1 = 10 reps (warm up)
Set 2 = As many as you can.
Set 3 = As many as you can.
Set 4 = As many as you can.
This exercise will work your shoulders, chest and triceps. If you cannot manage push ups then you can put your knees on the floor to take some of the weight off and as soon as you find this easy then revert back to normal push ups.
Squats
With you feet about two times shoulder width apart place your hands on your hips and bend you knees squatting down until your thighs are about parallel with the floor, then return back to the top. Your back should be kept straight throughout the movement. When squatting down take
about 4 seconds and 2 seconds when returning to the start position.
Set 1 = 20 reps
Set 2 = 20 reps
Set 3 = 20 reps
Set 4 = 20 reps
If you find 20reps easy increase by 10 until you start to find it more difficult. This exercise is great for the thigh muscles and you will feel the muscle burn, just be careful as this can be quit stressful on the knees. You will also notice this body weight exercises works your buttocks as well as a secondary muscle. Breathe in when squatting and breathe out on the way up.
Chair dips
This exercise can be used with a chair or with a bench. Take the starting
position as shown, keep your feet together and back straight.
Lower your weight until your bum is about 2cm from the floor and then return to the starting position. Take 4 seconds to lower your weight and 2 seconds to return back to the start position.
Set 1 = 10 reps (warm up)
Set 2 = As many as you can.
Set 3 = As many as you can.
Set 4 = As many as you can.
If you cannot manage 10 to begin with don’t worry just complete as
many as you can. This body weight exercises is great for the triceps.
Be careful when completing this exercise as it can put extra stress on your elbows. It is always important to warm up your joints before starting any sort of strength training program.
Sit Ups
Lie flat on your back with your hands beside your head.  Your knees should be bent and your feet flat on the floor. In one move sit up and then lower yourself back down again. Complete 2 sets of as many as you can.
This exercise is great for the abdominal's and if you are looking for that six pack look you need to take your abdominal training seriously.
Not only do good abs look good but they help support for back and develop good posture. You may find it useful to have some one holding your feet or place your feet under a heavy object such as a chair this will prevent you from lifting up and make the whole movement easier. Combined into your bodyweight routine this abs exercise will help you develop a strong core.
Calf Raises
If you have a small step or stairs in your house stand with the ball of one foot onto the step, rest one arm on a wall for support.
Raise up on your toes as high as you can, and then lower your heel to below the level of your toes, but do not bounce. Complete as many reps as you can
until you cannot complete anymore and then change legs. Take 2 seconds to raise your heel and 4 seconds to lower it. This exercise works your calf muscles.
Complete 2 sets for each leg.
Just because these body weight exercises do not involve weights you should still take them seriously, as you can still make some good gains from them and combined make up an excellent bodyweight routine.
Complete your Bodyweight Routine as follows
Monday Workout
Tuesday Rest Day
Wednesday Workout
Thursday Rest Day
Friday Workout
Saturday Rest Day
Sunday Off Day
You may have noticed that some days are marked as rest days and there is one off day.
Rest Day
Do not complete your bodyweight routine on these days but if you would like then you can still complete a cardio workout. 20-30minutes in the morning will really get your heart pumping and set you up for the day. If you complete this exercise before breakfast it will accelerate fat loss because you would have not consumed any calories prior to that for the exercise to burn. You can complete the cardio at any time of the day and this is not mandatory for the MASS Principles however it is recommended and the shedding of excess fat will give that defined muscle ripped look and make you feel healthier.
Off Day
The off day from this bodyweight routine is basically what it says on the tin no form of exercise is to be completed on this day and it is purely for recovery and enjoyment. You can
cheat a little on your diet on this day if you crave it but don’t go over board but it is important to treat yourself from time to time this will help keep you motivated throughout the program.
After the 4 weeks foundation course your body should be ready for the
weight training and you should be used to your new diet by now. Its time to let the muscle growth begin.
Download your free training diary
 Bodyweight Routine - Download Instantly
Contains 4 weeks worth of workout sheets for these body weight exercises so you can record sets and reps and track your progress.
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