Beginner Body Weight Workout

Below is one of the simplest programs for body weight exercises and is perfect for beginners.

The exercises should be done cyclically, that is, you end the repetitions and you start the next one, until you finish them all in sequence (this is a round).

The exercises are in the order so two identical muscle groups will not be involved so you do not get tired and then you can not finish the repetitions. Your goal is to do 3 rounds of the following exercises with the repetitions mentioned and 90″ break between the rounds, but because at first you might not be able to, set it as a target to get there.

Chin/Pull up

We start with exercises for the bar. You can choose between two different exercises, either for the back or for the biceps. 8-10 reps.


Elevated Push-ups

Elevated Push-ups are the good old Push-ups but now you have your hands (or your feet) at some height. 10-12 reps.

Leg raises

This exercise for the feet is very simple. You lie down on the floor and with your legs straight, you lift them up to a 90-degree angle. 10 reps.

Inverted Row

Inverted Row is the exercise that is similar to the Pull-ups, with the exception that your legs are on the ground and you are leaning. 15 reps.

Bench dips

Bench dips is very simple exercise and can be done with your hands behind you and on a surface (eg a low table etc). 10 reps.


Squats or deep seating is a exercise that trains the feet. If you can not do the repetitions, use Box Squats, where you have a chair or a bench behind you. 20 reps.