Get Started Full Body Workout
Get Started Full Body Workout
This workout is for everyone that want to get started with bodyweight training.
Not saying that all other workouts we have on our website are not going to get you started,
but we created this one exactly, for this reason, to get you going in the easiest way
possible.
Focusing on all essential exercises such as Push-Ups, Pull-Ups, Squats and Leg Raises,
this workout has everything needed for developing a solid base.
Building base strength is probably the most important thing for each and every beginner.
Those who want fast results probably will want to progress faster but as they improve and
try to teach a new skill they may find sticking points because their base and the way they
performed those basic exercises were bad.
If you open our workout posts you will see that we always point towards the importance
of holding on to the PERFECT FORM of execution.
There’s no whole a lot to talk about here, we just recommend you to stick to that perfect
form and work from there. The result will be: no sticking points and better progress in
harder calisthenic skills.
Now let’s again look at the key points for these workouts that I've been including in each
and every post.
****
- Always push yourself
- Focus on quality rather than quantity
- Feel free to add more rest time between exercises and between rounds
- If you can’t perform a particular exercise, find an easier variaton and build up from
there
****
Get started full body workout is designed with 6 exercises in it. All exercises should be
done for 3 ROUNDS with no rest between exercises and 90 seconds rest between each
round.
Workout schedule:
1. Static Chin-Up - 8 REPETITIONS
NO REST
2. Elevated Push-Up - 10 REPETITIONS
NO REST
3. Leg Raises - 10 REPETITIONS
NO REST
4. Inverted Rows 45 - 15 REPETITIONS
NO REST
5. Bench Dips - 10 REPETITIONS
NO REST
6. Squats - 20 REPETITIONS
REST 90 SECONDS and continue with the next round
VIDEO TUTORIALS
Now that we’ve seen the workout schedule I would like to talk separately for each
exercise.
Exercise Number 1: Chin-Up (neglect
“Static”)
Chin-Up is a variation of the Regular Pull-Up and an exercise that targets the back, biceps,
forearm and other muscles.
If you can’t perform a single Chin-Up please take a look at the following video:
https://www.youtube.com/watch?v=bAEua0zu_74
Exercise Number 2: Elevated Push-Ups
Elevated Push-Up is a variation very similar to the Inclined Push-Up variation. This
variation works on breaking down that perfect form of the Regular Push-Up.
https://www.youtube.com/watch?v=IzsNqEP49ZM
Exercise Number 3: Leg Raises
Leg Raises. Killer exercise! Is there anything more we
should say? Definitely no.
We really love that we implemented this exercise into this workout because it is a great
exercise for your core (ABS).
This exercise will prepare you for your further progress on to performing Hanging Leg
Raises.
https://www.youtube.com/watch?v=l4kQd9eWclE
Exercise Number 4: Inverted Rows 45*
Inverted Rows 45* are used as a back activator and back “builders”. By doing inverted
rows very soon you will get your first Pull-Up if you are not able to do it right now.
Keep your body straight during the entire movement otherwise you won’t get the same
effect on the upper body.
Check the following demonstrational video.
https://www.youtube.com/watch?v=t97EjUsCFNw
Exercise Number 5: Bench Dips
Bench Dips are great for building the triceps. If you want to build well sculpted triceps
then you should start doing this exercise.
https://www.youtube.com/watch?v=c3ZGl4pAwZ4
Exercise Number 6: Squats
An essential exercise for the body, the squat is the number one exercise which targets the
lower body and the leg muscles.
Any variation of the squats will be very beneficial for each athlete.
If you see any vertical jump program you will see that the squat is the most used exercise
for increasing vertical leap and lower body strength.
https://www.youtube.com/watch?v=nEQQle9-0NA
This will be pretty much everything about this workout.
Again, we would really recommend checking those key points we’ve mentioned in the
post above because it may answer a lot of questions.
If you have some additional questions and it seems to be hard for you to understand
something feel free to write your question or comment below. We will reply as soon as
we can!
For the end...We would like to share a powerful motivational quote with you...
SET GOALS AND DEMOLISH THEM!
See you atop the bars
BWTA Team
Ps. Any question reach us at
jeff@bodyweighttrainingarena.com
Ps. 2. If you are ready to take it to the next level – check out The Ultimate Guide to
Calisthenics