The 2 Week Bodyweight Program for Everyone
- DAN NORTH
- At Home and Bodyweight
You’re probably thinking bodyweight training should be left for those who don’t take their workouts seriously. You’re probably thinking, “I want to get jacked and strong so I only lift”.
Here’s the thing, weight training does get you stronger and definitely adds a ton of muscle…
Incorporating bodyweight training into your regime is only going to make it better. I’m not saying replace the weights entirely. What I’m saying is there’s a time and place for everything.
If you’re someone who lifts weights regularly, incorporating bodyweight movements into your routine is only going to enhance your muscular and strength development. Fact.
If you’re someone who doesn’t really know what they’re looking to achieve specifically in the gym, starting with workouts that focus on fundamental movement patterns using your own bodyweight are going to set you up for success later in your training.
Everyone can benefit from mastering the basics, which is why this program can be used by anyone. These workouts include foundational bodyweight movements such as squats, lunges, hinges, presses, and core exercises to optimize your health and performance in and out of the gym.
Who can benefit from this program?
- Anyone starting their fitness journey looking for structure and accountability.
- Athletes looking for a program that focuses on developing fundamental skills in the gym.
- Strength athletes or bodybuilders looking to de-load and recover with bodyweight exercises before their next training phase.
- People who travel frequently and need workouts that require no equipment.
- Anyone looking for something new and challenging.
- Improved movement patterns
- Improved recovery
- Improved balance/coordination
- Increased energy levels
- Improved core strength
- Improved anaerobic endurance
Difficulty: All levels
Length: 4 weeks
Frequency: 4 x per week (30 minutes each workout)
- Your body
- Yoga mat or carpet space
- Resistance band (optional but recommended)
Always Warm Up
Never skip your warm up. Since this is a bodyweight routine with the workouts focusing on full body movements, performing mobility and activation drills for the upper and lower body are recommended before every workout.
You can use this warm up routine as a guide before each of your workouts.
LEG SWINGS (10-15 REPS EACH LEG)
HIP ROTATIONS (10-15 REPS EACH LEG)
HIP/QUAD STRETCH (HOLD FOR 60-90 SEC EACH LEG)
BLACKBURNS/HANDCUFFS (10 REPS)
Iso Y-W-T (10 reps each)
Isometric exercises require you to hold and maintain a static position. With bodyweight training, in order to increase difficulty and create greater tension in your muscles, holding positions and stimulating a stronger mind-muscle connection greatly enhances your workouts. Isometric training also helps eliminate cheating with momentum in exercises such as push ups, pull ups, etc.
Slowing down the eccentric phases of exercises increases time under tension and helps improve your motor patterns. Your muscles are working harder and longer while you are fighting to stay in an optimal position for the exercise. This helps reinforce proper form and is a surefire way to get you stronger and pack on muscle.
Unilateral (One-Sided) Exercises
It’s all about safely and effectively making your workouts more challenging to stimulate a response in the body, especially when it comes to bodyweight exercises. Performing unilateral exercises definitely does the trick here. Your balance, coordination, and core are being challenged with one-sided exercises more effectively than bilateral movements, which provide more stability and ease of movement. Step-ups, lunges, shoulder taps, and other unilateral movements hit your stabilizers and challenge your body in ways bilateral exercises can’t.
What you need to know before starting
- Rest times are recommendations. If you need more time because you feel like you’re going to puke, take it. Don’t try to be a hero. This program is intended to allow your body to prepare itself for the next intensive training phase, so you won’t be making any PR’s here.
- Exercises paired in the same cell together are a superset. Perform both exercises one after the other and rest after both exercises have been completed.
- Rep ranges for unilateral exercises (ex. lunges, shoulder taps, plank push ups) are for each side.
- Each exercise has a video hyperlink attached to it. If you’re on your phone or tablet, simply tap the exercise and it will direct you to a video demonstration. If you are viewing the program on your laptop or desktop, right click the exercise and click ‘open hyperlink’.
- It is not necessary, but it is recommended to use a resistance band when demonstrated in the exercise videos (ex. standing abduction, quadruped kickback, etc.).
- Simply click the button below to download the two-week bodyweight program and it will be sent to your email instantly in PDF form.