Bodyweight workout routine for beginners

Beginners welcome. No equipment, one mat, no jumping, 15 minutes of full body work a day. Not easy stretching: you will sweat.

The daily order

1. Warm-up — Take your joints and spine through their full range, moving straight from one to the next.
2. Practice — Four skills, 30 seconds each, slow and precise: balance, getting up off the floor, crawling, pushing. Skill comes before you get tired.
3. Main circuit — Four moves that alternate muscle groups, 40 seconds of work and 20 of rest, two rounds (three at 20 minutes). The right step leaves two or three reps in reserve.
4. Cool-down — Slow down and breathe (60 seconds).

10 minutes skips the practice block, 15 adds it, 20 runs the circuit three times. Every day is full body, and the moves change daily.

How beginners get stronger

• Move every day. On heavy days, do a light 5-minute flow for your joints and spine instead of skipping.
• After each session, say whether it felt easy, right or hard. Do a step four times without it feeling hard and you move up.
• Every fourth week is a recovery week: no step-ups, slower tempo.

Progressions: start at the left

Push-up

1. Wall Push-up
2. Knee Push-up
3. Push-up
4. Archer Push-up
5. One-arm Push-up Negative

Bridge

1. Glute Bridge
2. Single-leg Bridge
3. Chair Hip Thrust

Squat

1. Air Squat
2. Split Squat
3. Bulgarian Split Squat

Pull-up

1. Dead Hang
2. Scapular Pull-up
3. Negative Pull-up
4. Pull-up
5. Archer Pull-up

Row

1. Doorframe Row
2. Table Row
3. One-arm Doorframe Row

Pike

1. Pike Push-up
2. Feet-elevated Pike Push-up
3. Wall Handstand Push-up

Hollow

1. Hollow Hold
2. Hollow Rock
3. Tuck V-sit
4. L-sit

Deadlift

1. Backpack Deadlift
2. Single-leg RDL

Pistol

1. Chair Pistol
2. Pistol Squat

Balance

1. Frog Stand
2. Crow
3. Wall Handstand

Get-up

1. Get Up Without Hands
2. Turkish Get-up

Bodyweight exercises · Quiet workouts

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