Bodyweight Workout Routines- Not Just For Chicks And Not Just For Inmates

With the fitness craze in full, people joining gyms and seeing infomercials pitching fitness equipment, it seems that a lot of us have forgotten that bodyweight workout routines can get anyone in top shape.

There seems to be an overwhelming belief that the only way to get in shape is by buying expensive equipment or using weights to build muscle and burn mass.  However there are countless numbers of people that are working out “UNDERGROUND” and looking fit and more athletic than the common gym rat.  A great example of this is “Renegade Bodyweight Bodybuilding” by Jason Ferruggia.

Forget About The Weights?

I won’t be telling you to forget about doing weights and using a treadmill.  I do feel, however, that if you don’t have the time or money (that’s most of us by the way) you can get the same and sometimes better results doing bodyweight workout routines.  Doing bodyweight workouts are a good way to switch it up, avoid a plateau effect, and also compliments a good weight-training program.

Doing bodyweight routines are an excellent way of getting both muscle building and cardio benefits.  The goal of these workouts, and any good workout program, is to work with intensity.  For a great example of someone doing a high intensity bodyweight workout check out Zuzana at

Bodyweight Workouts Are Only For Chicks?

Yeah right! Tell that to a guy in jail.  Although prison workouts are portrayed in movies with guys doing heavy bench presses, the truth is there isn’t enough equipment available for everyone.  What is the alternative?  They work out inside their prison cells or out in the playground using what is available.

A great example of guys who have served time in prison and have learned and passed on their bodyweight workout secrets can be seen here in “The 24 Hour Ghetto Workout.” The guys workout using what is available in their neighborhoods often using playgrounds as a gym environment.

For a quick and effective workout you can do at home and with very little time you can follow the one I have outlined below.

Sample Bodyweight Routine

  • Jog In Place For 30 Seconds
  • Knee High Runs In Place For 30 Seconds
  • 10 Push Ups
  • 10 Jump Squats
  • Pull Ups/ Chin Ups: choose one of these  (do as many as you can)
  • 10 Bench Jumps/ Boxy Jumps
  • Plank (hold for one minute)

(Rest for one minute and repeat cycle. Repeat a total of 3 to 4 times.)

This cycle should be performed nonstop or with as little rest as possible between exercises.

This workout routine will help with building muscle and burning fat as it applies interval-training principles.  Also, do not forget to use time under tension principles when performing push-ups and pull-ups.  Performing them at a slower pace will be more beneficial to build muscle than performing them at a faster pace.

The sequence outlined above targets the upper body and the lower body.  However, bodyweight exercises can be included in conjunction with weight training.

For example, including dips for triceps and chest development is a great option.  Doing some lower body plyometric exercises are also good to include on lower body weight training days.

Bodyweight exercises are very easy, safe and can be performed using very limited space even in the comfort of a small apartment.  The advantage with using these types of workouts is that it will not require spending on equipment or going to gym.  The best tool in order to get fit is simply using our bodies whether at home or outside.  Various programs like Renegade Bodyweight Bodybuilding show you that the ability to look athletic is not only possible but can be achieved by doing bodyweight workout routines.

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  1. Any post that has the bodyrock girl in it is already off to a great start! I have been doing the “Convict Conditioning program since the beginning of the year and really love it. I think that bodyweight exercises are a great way to mix things up. I lifted in a gym doing the same type of workout for around twenty five years! Believe me I needed a change. Bodyweight training has been a great change of pace and I don’t plan on training in a gym with weights again any time soon!


    • Sam Munoz says:

      The Bodyrock girl is no joke! She is super fit and has some bodyweight workouts that kick butt.

      I have not personally tried the Convict Conditioning program but have heard great things and it does look very interesting. Some of the exercises I have seen do look challenging and effective for getting in shape.

      Keep doing bodyweight training. It is definitely an excellent option!

      Thanks for stopping by.

  2. I think bodyweight workouts have a definite place in getting all round fitness. I like to use it in between periods of a weights workout for example 3 weeks of weights followed by 1 week of BW.
    And when I travel I never worry about a gym I’m more than happy to do BW circuits which keeps me as fit as I can be.

    • Sam Munoz says:

      That’s the advantage of bodyweight training. Regardless of where you are, how small your room is or whether you lack any equipment, bodyweight workouts are always a great option. It’s very interesting that you break up your workouts in that sequence of weights vs. bodyweight. I am sure it keeps your body from having a plateau effect.
      Thanks for stopping by.

  3. Hey Sam, love this article because I’m a big fan of bodyweight workouts. Some of the best workouts I’ve designed only use bodyweight and my clients love them too. I am also a big fan of I sometimes rock to their workouts whenever I have several minutes to spare and feel like breaking a sweat.


    • Sam Munoz says:

      Bodyweight workouts can be fun, intense and simply awesome to get in shape. I stumbled upon recently and I was very impressed. The workouts on there are really good and are definitely worth trying.

      Thanks for stopping by.


  4. Great article Sam,
    I have added more body weight exercises to my routine on purpose. They are so challenging, especially when performed with the correct form! I am a huge fan of dips and pull ups, now that I can actually do them.

    I think body weight exercises get a bad reputation because they are so simple, (no gimmicks). However, as the saying goes, the simplest things in life are often the hardest to do.


    • Sam Munoz says:

      I agree with you. They are really overlooked and they offer a great alternative to get fit.


  5. Good reminder that we don’t need fancy equipment to get in shape. I was pretty pleased with myself that I started working out at home, but I think a bodyweight routine is going to be the next step. I think a routine that can literally be done any time, anywhere is the best idea!


    • Sam Munoz says:

      It is a great option doing bodyweight routines. A workout of this type is both convenient and effective.


  6. Oh man it’s nice to see someone drop the 24 ghetto workout in their post. I love those workouts (even though they look absolutely insane!!).

    But you’re absolutely right. People definitely underestimate the power of bodyweight workouts.

    • Sam Munoz says:

      The “24 Hour Ghetto Workout” is quite impressive. These guys definitely show how far bodyweight exercises go when it comes to getting in shape.


  7. Good job Sam !;-)

    You know my background is working with Olympic and other Elite Athletes, and I can tell this is good stuff!

    Keep it up man, the 1000 are waiting just round the corner !;-)


    • Sam Munoz says:

      Glad you enjoyed it.
      I had no idea your background was with high caliber athletes. I look forward to reading more of your blog as well.
      I am eyeballing the 1k by the way.
      Thanks for stopping by.

  8. Good article, love bodyweight workouts people need to know that this aint for beginners they can be very tasking indeed.

    Ive just started following the guys from bodyweight coach as well and some of the movements are amazing… looks cool and boy do they work!

    Thanks for this article!


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