The 20-Minute, Do-Anywhere Bodyweight Workout

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Introduction

Bodyweight workouts are in high demand.

Throughout 2020, gyms closed, social distancing became a ‘thing’ and those of us wanting to stay in shape, or get in shape, needed a simple solution.

BODYWEIGHT WORKOUT PROGRAM 20 MINUTE HOME WORKOUT

 

But you know what?

Bodyweight training is nothing new.

For years, the military have used this method of physical training to get their personnel in incredible shape.

With a huge number of highly effective exercises, ranging from burpee to plank, pull-up to push-up and everything in between.

The possibilities for training at home with bodyweight exercises are only limited by your own imagination.

As with any fitness workouts, bodyweight training takes some planning and preparation, to make sure the exercises are relevant to the goal.

To save you some time, I’ve published a super-effective and highly popular workout we used in the military. 

Designed for use in confined spaces, without access to gyms or equipment, this workout has delivered results time and time again.

Related: The Military’s Functional Fitness Formula

 

The Bodyweight Workout

The workout was designed to be infinitely scalable.

Meaning that there is no limit to how long you can get benefits from this workout. 

Designed to be completed at least 4 days per week, the program builds week-on-week, increasing reps which develops: strength, tone and balance whilst also shredding fat and improving cardiovascular fitness.

Below is WEEK 1 of this incredible 20-minute workout.

WEEK 1 is the entry, beginner level, and should be possible for most fitness levels to complete.

You can download the full 10-week workout for free here, which is suitable for those wanting to progress further than WEEK 1, or those who already have at least a moderate level of fitness.

Complete each exercise at a steady pace, concentrating on ‘good form’.

‘Good form’ generally means thinking about maintaining an engaged core (squeeze buttocks and gently pulling tummy button to spine throughout all exercises).

It also means not rushing, and ensuring that you complete each exercise with a full range of movement. Notes on each exercise are below and also in the downloadable free guide.

Timings

Take no rest between exercises, and complete the whole routine just once.

You don’t need a stopwatch as it is a repetitions based workout, not time based.

Frequency

To see progression each week, complete at least 5 times per week (on different days). Anything less will mean you probably take 2 weeks to progress (you can download the full set of weeks for free here).

Important: Ensure you have at least one rest day per week.

 

free bodyweight workout

Get the full 10-Week Bodyweight Workout Plan:


THE 20-MINUTE, DO-ANYWHERE BODYWEIGHT WORKOUT


Week One:

Situps x 15
Push-ups x 
Pull-up x 2
Close Push-ups x 4
Leg Raises x 6
Squats x 10
Dips x 2
Bicycle Crunches x 15
Pull-up x 2
Push-ups x 6
Close Push-ups x 4
Alt V-sits x 8
Lunges x 20
Bicycle Crunches x 15
Dips x 2
Situps x 15
Dorsal Raises x 6
Squats x 10
Push-ups x 6
Half Sits x 10
Squat Thrusts x 20
Pull-up x 2
Dips x 2
Close Push-ups x 3
Lunges x 20
Bicycle Crunches x 15
Dorsal Raises x 10
Pyramid Push-ups x 2

Download Weeks 2-10 for FREE here.


Exercise Guide

Situp

i. Lie on your back with your feet on the ground, knees at a 45 degree angle.

ii. With hands across your chest, squeeze your abs (suck belly button toward your spine) and begin to roll your shoulders off the floor. They should come up off the floor only about 4 inches. Stop before your lower back lifts off the floor, slowly lowering to the start. That is one repetition.

 

Push-up

Bodyweight workout push up

i. Lie on the floor face down and place your hands slightly wider than shoulder width. While holding your torso up at arm’s length. As you inhale, lower your body downwards (keeping your body straight) until your chest almost touches the floor.

ii. Exhale as you push your upper body back up to the initial position. This is one repetition.

 

Pull-up

Bodyweight workout pull up

i. This exercise needs a bar or similar object which you can use to hang from. An alternative exercise is shown below. With arms wider than shoulder width, grip the pull-up bar with the palms facing forward. From arms extended and holding the bar, bring back your torso around 30 degrees and stick your chest out.

ii. Pull your body up until your chest almost touches  the bar chest by drawing the upper arms and the shoulders down and back. Pause for a moment then return to the start position. That is one repetition.

 

Pull-up alternative: Table Body Row

Bodyweight workout tabel row

i. Using a wider than shoulder width grip, grab the table edge and position yourself hanging underneath the table. Keep your body straight with your arms fully extended and your heels on the ground.

ii. Pull your chest towards the bar. Pinch your shoulder blades as you perform the movement. Pause at the top of the movement and then lower yourself to the start position. That is one repetition.

NB. If you have no access to either a bar or table, you can use a weight such as a rucksack, rock, etc and do bent over rows instead.

 

Dorsal Raise

Bodyweight workout superman

i. Lie straight and face down. Rest your hand on your temples, or extend them forwards.

ii. Simultaneously raise your legs, arms and chest off of the mat and hold for a count of 2, squeezing your lower back. Lower your legs, arms and chest back down to the start position. That is one repetition.

 

Half Sit

Bodyweight workout crunch

i. Similar to a crunch, but torso only raises to 30 degrees, therefore not engaging the hip flexor. Lie on your back with knees bent at 45 degrees, feet on the floor. Place your hands just above the knee.

ii. Contract abs and slide your hands toward the knee as your shoulder blades raise off the floor. Only come to a 30 degree angle, pause and return to the start position. That is one repetition.

 

Squat

Bodyweight workout squat

i. Stand with your feet shoulder width apart and place your hands behind on your shoulders, or out in front of you.

ii. Bend your knees and slowly lower your upper body. Descend until your thighs are parallel to the floor. Then raise your upper body as you exhale. Pushing through the floor with the heel of your foot as you straighten your legs, squeezing your glutes through the extension. That is one repetition.

 

Dip

Bodyweight workout dip

i. Position a bench, chair, rock, rucksack or similar behind your back and hold on to its edge with your arms fully extended. Your legs should be extended forward with feet on the ground and perpendicular to your torso.

ii. Lower your body by bending at the elbows until your upper arm and forearm create an angle of roughly 90 degrees. Lift your torso up by contracting your triceps, returning to the start position. That is one repetition.

 

Bicycle Crunch

Bodyweight workout airbike

i. Lie on you back with knees bent at 45 degrees, feet on the floor. Place your hands on your temples.

ii. Flex and twist your waist to raise your upper torso while bringing your left knee in toward your right shoulder. Reach with your elbow and touch your elbow to your knee. Return until your shoulder blades rest on the floor.

That is one repetition. Repeat on opposite side to complete your second repetition.

 

Close Push-up

Bodyweight workout close push up

i. Lie on the floor face down and place your hands in a diamond shape in front of your chest (i.a.) while holding your torso up at arm’s length. As you inhale, lower your body downwards (keeping your body straight) until your chest almost touches the floor.

ii. Exhale as you push your upper body back up to the initial position. This is one repetition.

 

Alt V-Sits

Bodyweight workout alt v-sit

i. Lie on your back with legs straight. Place your arms straight above your head, so that you are in the shape of a pencil.

ii. Contracting your abs, raise your left leg and bring both hands to meet the leg, touching the lower leg with your hands. In a controlled manner, return both leg and arms to the floor. That is one repetition. Repeat on opposite side to complete your second repetition.

 

Squat Thrust

Bodyweight workout squat thrust

i. Crouch down and place your hands on the ground. Start the movement by before jumping your legs back into pushup position.

ii. Then, spring your legs forward to the start position This is one repetition.

 

Lunge

Bodyweight workout lunge

i. Stand tall with your feet shoulder-width apart and hands placed on your hips.

ii. Step with one leg forward and bend your knees to drop your hips toward the ground. Your rear knee should nearly touch the floor. Keep your back straight and your front knee directly over the front foot. Extend the knees and push through your heel of your lead foot to raise yourself to standing, then pushing back to the start position. That is one repetition. Repeat on opposite side to complete your second repetition.

 

Leg Raise

Bodyweight workout leg raise

i. Lie on your back, legs straight with your hands under your glutes.

ii. Contract your abs. Keeping your legs as straight as possible, raise your legs until they create a 90 degree angle with the floor. Hold the contraction at the top for a second. Then, slowly lower your legs back down to the start position. This is one repetition.

 

Pyramid Push-up

Bodyweight workout push up plank

i/ ii. Perform standard push-ups as described above. However, on completion of your set number of reps, move straight into the plank position.

iii. The plank position is similar to the start of a push-up position. However, elbows rest on the floor. Keep your torso straight and rigid and your body in a straight line by squeezing your glutes. Keep your head looking at the floor. Hold this position for a slow count of the number of push-up reps you just completed.

iv. Once you’ve counted down to zero, return to the push-up start position (i.).  Complete another round of push-ups, with one less repetition than the first round.

v. Return to plank, hold for a count equal to the number of reps you just completed, then return to push-ups. Continue this cycle until you have reached 1 push-up.

 

Conclusion

This is an introduction to one the most effective bodyweight workout routines I have ever used. Tried and tested, this minimal-equipment workout gets awesome results if used correctly – regularly with good form throughout.

If you like the simple, military-proven approach used in this workout, then download the full 10-week guide. It’s completely free and is perfect for using pretty much anywhere on the planet!

free bodyweight workout

Get the full 10-Week Bodyweight Workout Plan:

Want to learn how to build a personalized bodyweight program?

Had enough of overpriced gym subscriptions?

Me too.

Which is why I now help others achieve real transformation.

Through bodyweight workout training.

After almost a decade's experience coaching teams as a military officer; I'm here to help you finally achieve transformation that lasts.

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