The Beginner Body Weight Workout - Get Fit Anywhere



Do something today that your future self will thank you for
— Unkown

I don't have a gym membership, how can i workout?

You've given it a lot of thought, maybe you have even tried before and failed. Every exercise routine seems to be too difficult, or the price of a gym membership costs too much. maybe it's even the commute to the gym with the kids in the car-seat screaming at you as you are trying to do something positive for yourself.

Believe me, I know where you are coming from. I can especially relate to all of the hardworking Dad's and Mom's out there who so desperately want to make a positive change in their life, but don't know what to do or where to start.

This workout doesn't require a gym, superpowers, money or any inconvenience to you. The only thing it requires is your commitment to making yourself better.

It's laid out step-by-step, no mystery, no secret pills or special protein shakes. Just the raw workout.

So, let's get started!


Always Stretch before exercising

One of the best things you can do for yourself is stay limber, and stretched out. The more flexible you are the better any movement will be on your body.

I have seen people get cramps, pull muscles, tear a tendon, and it all could have been avoided by taking the time to stretch. It is worth every second.

There is no point avoiding stretching or warming up, it's not wise and you run the risk of injury. As Mr. T would say: "I PITY THE FOOL!"

What kind of Stretches should I do?

I'm glad you asked, so I made a stretching routine just for you. It's the same one I use and encourage everyone I workout with to use too.

  • Arm Circles (10 each arm, forward and back)

  • Press, Press, Fling (10)

  • knee, ankle & wrist Rotations (10 each)

  • leg hinges (back and forth, side-to-side)

  • trunk extensions (5 each)

  • full body stretch (2)

Watch the Video Below:

What do I do after Stretching?

Awesome, you got a good stretch session in. Now that you body and joints are loosened up, it's time to get to business. 

For a good body weight workout program, it's best to break it up into three sections:


    • This is mainly your biceps, triceps, back , chest, and abdominals

    • This is focused on quads, calves, glutes, and hamstrings

    • The whole body, muscles above and below the midsection

This is important so that you know what muscles you are working, and you are not jumping from one thing to the next. There are workout programs where that type of variation is desirable, but for this body weight program it is not necessary.

LET's get started

Here are the workouts broken into the following 3 sections:

Upper Body

  • push-ups (10)

  • Push-Press (10)

  • Rows (10 each arm)

  • Sit-ups (15)

  • Curls (10)

lower Body

  • lunges (10 each leg)

  • step-ups (10 each leg)

  • squats (15)

full Body

  • jumping jacks (25)

  • thrusters (10)

  • 4-count body-builders (5)

****After all of this, run, walk or run/walk 1 mile.

Watch the Video Below: (Yes, I am wearing a spartan mask!)

How often should I do this workout?

For beginners, this workout should be completed every other day.


  • Monday, Wednesday, Friday

  • Tuesday, Thursday, Saturday

  • Sunday, Tuesday, Thursday

Once you have a good grasp of all the exercises, and feel like you need to add more, then start doing it every day, except weekends.


Will body weight exercises help me build strength and lose weight?

Yes!!, they will, especially if you have not been exercising at all, or have not exercised in a while.

If you don't believe me, try asking the athletes at THENX. I love watching their videos and learnign how to push myself with their calisthenics training.

You can get their App here for istore,  or here from google play.


what if this is too easy?

If you find this workout too easy, as a beginner, and you have ramped it up to every single day, except weekends.

Then it's time to pick it up a little.

In order to try and maximize weight loss and fat burn. Here is the progression.



  • 3 times a week, or once a day for 5 days


  • 3 rounds each day for 5 days, only run a mile a day


  • 3 rounds, with weighted vest (25#), and use a barbell instead of broom (45#)


  • Murph, with weighted vest (25#)

    • Murph is:

      • Run 1 mile (with weighted Vest (25#))

      • 100 pull-ups, 200 push-ups, 300 air squats (with weighted vest)

      • Run 1 mile (with weighted Vest (25#))


Get Your Free Beginner Bodyweight Workout Tracking Sheet


Once you try this workout, let me know in the comments how it went for you.

Did you like it?

Was it easy for you to follow along?

Were the exercises complicated or difficult?

Do you have any questions?


When I was training for my Olympic Triathlon, this is the exact strength training and body weight program I used. I did do a lot of running and biking too, but I was in the best shape of my life.

- Stephen

photo credit: Exile on Ontario St Calisthenics Park in Montreal via photopin (license)