Want to get strong but hate the gym?
With today’s Advanced Bodyweight Routine, you can burn fat, build muscle, and get a great workout in! All with no gym membership required!
Click the sections below to get right into the action:
You might have come to this article through our Beginner Bodyweight Workout; if so, welcome!
If you didn’t, I’d recommend starting there before moving onto this routine, because this is uber-advanced and designed for nerds looking for a brutally difficult challenge.
We create customized bodyweight workout routines just like this one for the clients in our 1-on-1 Online Coaching Program. If you’re looking to have a Yoda on your phone guiding you every step of the way towards your goals, we got you!
Your coach can create a custom bodyweight routine for you. Learn how!
Note: If you’re here because your gym is shut down due to the outbreak of Covid-19, check out our guide “How to Stay In Shape (While Staying Inside).”
The Advanced Bodyweight Workout
This is the Advanced Bodyweight Workout (Do 3 Circuits):
10 One-Legged Squats – each side
20 Bodyweight Squats
20 Walking Lunges (10 each leg)
20 Jump Step-Ups (10 each leg)
10 Pull-Ups (or inverted bodyweight rows using your kitchen table)
10 Dips – Bar Stools
10 Chin-Ups (or inverted bodyweight rows with underhand grip)
30 Second Plank
See our section below on advanced bodyweight exercises to see how to do each of these movements!
I do use a door-frame pull-up bar in the video, but you can do table bodyweight rows (see the video below) if you can’t do a pull-up yet or if you don’t have a pull-up bar!
Lastly: this workout will have you sweating like a pig and leave you sore all over the next day.
If you’re just moving beyond the Beginner Bodyweight Workout for the first time, this workout might seem ridiculously difficult, which is fine.
The goal will be to go through as many circuits as you can without breaking form.
“WHAT IS A ‘CIRCUIT’?”
In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).
Once you’ve finished all exercises in the circuit, do it again.
If you’re still able after the 2nd run through, go for a 3rd.
Because all of these exercises come one after another, you’re bound to get tired – that’s okay!
Our goal is to give you a full-body workout that leaves you panting.
“HOW LONG SHOULD A BODYWEIGHT WORKOUT LAST?”
Go at your own pace, but the above 3 circuits and your warm-up and cool down will take you about 25-30 minutes.
And speaking of warming up and cooling down…
Before you start, do a WARM-UP:
Don’t forget to warm up. You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, jog up and down your stairs, etc. Since we are doing advanced movements here, the warm-up becomes even more critical.
Also, if you want to stretch and cool down after your workout, here’s a routine you can run through:
If you are following this bodyweight workout plan because you’re trying to get in great shape without needing a gym, you might be interested in our 1-on-1 Online Coaching Program.
We create custom workout programs for each person that fits their personality, level of experience, and goals. It’s pretty epic, and people are seeing incredible results!
Learn how a NF Coach can help you level up your life!
The 21 Best Advanced Bodyweight Exercises
Let’s go through each movement in the Advanced Bodyweight Workout Circuit, so we can ensure you’re doing each move correctly!
1) BODYWEIGHT SQUAT
If you want even more instruction, here’s how to do a proper bodyweight squat:
2) ASSISTED ONE LEGGED SQUAT
3) ONE LEGGED SQUAT (PISTOL SQUAT)
4) WALKING LUNGE
5) JUMP STEP-UPS
6) ASSISTED PULL-UPS (WITH BAND)
A resistance band is a great tool to help build strength for proper pull-ups. It’s part of our arsenal for getting your first pull-up.
7) NEGATIVE PULL-UPS
If you don’t have a resistance band, you can do negative pull-ups instead. Jump and hold yourself above the bar, and then slowly, under control, lower yourself to the ‘starting position’ of a pull-up. Then repeat!
This is a great way to build up enough strength to eventually get your first pull-up.
We have a full guide on proper pull-up form so you can hone in your technique.
Much like a pull-up, but with your palms facing toward you.
Here’s a video going over proper pull-up and chin-up form:
If you can’t do pull-ups or chin-ups, you have another option…
10) INVERTED BODYWEIGHT ROW (OVERHAND)
An inverted bodyweight row can be a great “pull” exercise if you can’t do a pull-up yet, or if you don’t have a proper pull-up bar nearby. Because a good sturdy table can be used for inverted rows:
11) INVERTED BODYWEIGHT ROW (UNDERHAND)
12) ASSISTED BODYWEIGHT DIPS
With a resistance band, you can start performing assisted dips. A great exercise while you build up strength for normal dips.
13) BODYWEIGHT DIPS
14) KNEE PUSH-UP
15) ELEVATED PUSH-UP
16) REGULAR PUSH-UP
We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5-minute video:
17) DECLINE PUSH-UPS
18) KNEE PLANK
20) SIDE PLANK
21) JUMPING JACKS
If you are looking for even MORE bodyweight exercises you can use in your workouts, make sure to check out our mega-resource:
“The 42 Best Bodyweight Exercises You Can Do Anywhere.“
Note: We have helped hundreds of 1-on-1 Coaching clients get started with bodyweight training and helped TONS of people get their first pull-up too. We check every client’s exercise form via video to make sure they have the confidence they’re training correctly and making progress!
Have a NF Coach build you a workout and review your form!
How to Scale Your Bodyweight Routine
As I said earlier, this whole routine is scalable based on your ability. For example, here is a sample routine for somebody who has conquered the Beginner Bodyweight Workout but can’t do the full routine above:
10 Bodyweight Squats
10 Walking Lunges
15 Jump Ups
3 Assisted Pull-Ups (or 6 inverted bodyweight rows – overhand grip on table)
8 Dips (or 10 decline push-ups if these are too tough)
3 Assisted Chin-Ups (or 6 inverted bodyweight rows – underhand grip on table)
30 Second Plank
30 Jumping Jacks
“WHAT IF THE ADVANCED BODYWEIGHT WORKOUT IS TOO EASY FOR ME?”
Hm, well then, can you do 4 circuits instead of 3? Or have you tried a circuit that would make you worthy of a Spartan?
Whatever your fitness level, find a way to push yourself a little harder, get better, be faster, and grow stronger.
It’s a message we really strike home in our guide on Tracking Your Fitness Progress. Keep track of your exact routine, how long it took you, which exercises wore you out, exactly how many reps you did, etc.
Then make sure you do more next time!
“HOW OFTEN SHOULD I DO THE ADVANCED BODYWEIGHT WORKOUT?”
Do this routine 2-3 times a week, but never on consecutive days. It’s a message we really strike home in our guide, “How Often Should I Work Out?”
You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.
I like to follow a training pattern of:
Alternatively, pick one of these fun exercises to do on your off days instead!
Want to have an expert program your workouts for you? So you’ll never have to worry about which days should be rest days and which days should be for training?
Check out our 1-on-1 Online Coaching Program to see how a certified professional can take all the guesswork out of building a workout routine.
Click here to learn how to work with a Nerd Fitness Coach!
After the Advanced Bodyweight Workout: Next Steps!
This should help you get started with a really powerful bodyweight training routine. But we hear frequently that people want MORE instruction, MORE guidance, and MORE workouts.
If that’s you, we have MULTIPLE options to take the next step. Pick the option below that best aligns with your goals and timeline:
1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:
Our coaching program changes lives. Learn how!
2) Good at following instructions? Check out our self-paced online course, the Nerd Fitness Academy.
The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and supportive community.
Learn more about The Nerd Fitness Academy!
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these advanced bodyweight moves into your training.
Download our comprehensive guide
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
4) Level Up Your Workout! If you’re looking for more workout routines to follow, I got you covered:
I’d love to hear how this workout was for you.
Leave a comment below with your results or any questions you have on advanced bodyweight training and how else we can help.
For the Rebellion!
PS: Seriously though, our online coaching program rocks 🙂 If you’re trying to crush pull-ups, want to get a handstand, or learn any other bodyweight movement, we got you covered.
All photo sources can be found right here: