Beginners workout routine

3 Day Body Weight Exercise Routine

The exercises given are body weight exercises which promotes mastery over ones own physical body, along with long lasting strength. The exercises given do no incorporate weight lifting, we go into detail about this here.

Below we give 3 days worth of routines covering the whole body over the span of the week. These routines are good fundamental body weight exercises. Once mastered the more difficult exercises and moves can be incorporated into our practice.

Learn about pain training in our video tutorial ‘Extreme Pushup Exercise”.

Arms/Abs (Day 1)

Chin ups

10 reps , sets – Grip variation. Palms toward you+

Close grip chin ups

10 reps , 3 sets Away from you+ Facing each other (if that grip is avail).

Super set next two exercises.

Triceps extensions

10 reps , 3 sets

Knee raises

10 – 12 reps , 3 sets

Suspension (pull up+dip bar)+Grounded.

 Triceps Dips

10 reps , 3 sets These can be done on parallel bars or a chair.

Forearm planks

40 sec 3 sets

Back, Chest, Abs (Day 2)

Wide grip chin ups (head in front of bar)

10 reps , 5 sets

Variation. Head in front of bar.- Grip variation.Palms toward you

Wide grip chin ups (head behind the bar)

10 reps , 5 sets

Variation. Head behind the bar.

Super set next two exercises.

Incline push ups

10- 15 reps , 5 sets

You can use stairs, chairs, benches, any object that will allow you to create an incline between your body and the ground.

Side Plank

40 sec each side, 3 sets

Shoulder press push-ups

10 reps , 5 sets

Hanging Leg lifts

10 – 12 reps , 3 sets

Leg, Core, Abs (Day 3)

plit squats

10 – 12 reps , 3 sets

Normal planks

10 – 12 reps , 3 sets

Wall sits

25 – 40 sec hold

Toe Touches

25 – 40 sec hold

Hanging L Sits

25 – 40 sec hold, 3 sets

Oblique Curls

25 – 40 sec hold, 3 sets

Body curls

10 reps , 3 sets

Jump squats

10 – 12 reps , 3 sets