Use your whole body during your workouts and you’ll benefit every muscle, every time. Your trainer today, Marfred Suazo is a certified strength and conditioning specialist, nutrition specialist and owner at www.superiiorfitness.com who’ll take you through your 4 week full body bodyweight workout plan.
Warning: the following training meso-cycle is designed for the athlete – yep, that means you. Believe this, if you have a body then you are an athlete. So why not move, look, feel and train like one?
Generating explosive power, speed, and endurance isn’t limited to the weight room; instead, you can use your own body weight to achieve all these attributes. It will help you transform yourself and become a more complete athlete while enjoying training in the sunshine.
This isn’t just a single workout either – I’ve hooked you up with a 4 week plan so that there’s literally no guess work.
The method
Movement is the key to all things in health. This program focuses on using your entire body in various planes of motions through compound movements to recruit the most muscle in the least amount of time.
Not only will you burn the most amount of fat in the shortest amount of time, but you increase your EPOC rate- this means, your fat burning rate increases even after your done with your workout.
These blocks of 30-minute workouts can increase your metabolic rate for approx. 14 hours after you’ve stopped exercising. In order for your body to be efficient- it needs to move efficiently. These movements are designed to progressively make you explosive, fast, and stronger all while increasing your muscular and cardiovascular endurance.
How it works
All you need is 30 minutes, 4 days a week for 4 weeks to achieve a higher level of fitness. Strength training is a fundamental element to all athletic training – including Olympic athletes regardless of the sport.
Athletes are considered the fittest, so why not train to become the fittest version of yourself? All you need to get it done is yourself, some outdoor space and a burning desire to reach your maximum potential.
Who should do it
Regardless of your current fitness level, this program is for you. The glory of bodyweight exercises is that they sport the ability to kick your butt, no matter your fitness level. It’s essentially a tailored workout.
The program is written for you to follow as is, but what makes it unique to you is your perceived effort. Go balls to wall whether or not you’re able to follow the program exercise for exercise, and you’ll still reap the rewards.
Progression is evident. Trusting the process is key. Now, get to work…
The 4-week full body bodyweight workout plan
Week 1 – Circuit exercises: 2 rounds
MONDAY
| EXERCISE | REPS/TIME |
|---|---|
| Push ups | 15 |
| Squats | 20 |
| Negative pull ups | 10 |
| Lunges | 10 |
| Burpees | 10 |
| Planks | 30 secs |
| Bicycle kicks | 30 |
| Toe touch crunches | 15 |
| Sprints | 10x40m |
WEDNESDAY
| EXERCISE | REPS/TIME |
|---|---|
| Bear crawls | 10x40m |
| Mountain climbers | 15 |
| V-ups | 30 secs |
| Flutter kicks | 10 |
| Skaters | 10 |
| Walkouts to push ups | 10 |
| Static squat hold | 20 |
| Inch worm | 15 |
| Rotary gallop | 5 x 40m |
FRIDAY
| EXERCISE | REPS/TIME |
|---|---|
| Sprints | 10x40m |
| Toe touch crunches | 15 |
| Planks | 30 secs |
| Burpees | 10 |
| Lunges | 10 |
| Negative pull ups | 10 |
| Squats | 20 |
| Push ups | 15 |
SATURDAY
| EXERCISE | REPS/TIME |
|---|---|
| Rotary gallops | 5x40m |
| Inch worm | 15 |
| Static squat hold | 45 secs |
| Walkouts to push ups | 15 |
| Skaters | 15 |
| Flutter kicks | 20 |
| V-ups | 20 |
| Mountain climbers | 20 |
| Bear crawls | 12 |
Week 2 – Circuit exercises: 3 rounds
MONDAY
| EXERCISE | REPS/TIME |
|---|---|
| Hindu push ups | 15 |
| Jump squats | 20 |
| Chin ups | 10 |
| Alternating jump lunge | 12 |
| In and out abs | 20 |
| Plank | 30 secs |
| Burpees | 15 |
| Shoulder taps | 20 |
| Sprints | 15 x 40m |
WEDNESDAY
| EXERCISE | REPS/TIME |
|---|---|
| Plank to push up | 15 |
| Jump tuck | 10 |
| Plyo push up | 10 |
| Forw & back plyo squat | 15 |
| Inverted towel row | 10 |
| Leg raises | 15 |
| Side plank | 30 secs |
| Rotary gallop | 8 x 40m |
FRIDAY
| EXERCISE | REPS/TIME |
|---|---|
| Sprints | 15 x 40m |
| Shoulder taps | 20 |
| Burpees | 15 |
| Plank | 30 secs |
| In and out abs | 20 |
| Alternating jump lunge | 12 |
| Chin ups | 10 |
| Jump squats | 20 |
| Hindu push ups | 15 |
SATURDAY
| EXERCISE | REPS/TIME |
|---|---|
| Rotary gallops | 8 x 40m |
| Side plank | 30 secs |
| Leg raises | 15 |
| Inverted row hold | 30 secs |
| Inverted towel row | 10 |
| Front & back plyo squat | 15 |
| Plyo push up | 10 |
| Jump tuck | 10 |
| Plank to push up | 15 |
Week 3 – Circuit exercises: 3 rounds
MONDAY
| EXERCISE | REPS/TIME |
|---|---|
| Incline push ups | 20 |
| Pistol squats | 10 |
| Wide grip pull ups | 10 |
| Bulgarian split squats | 15 |
| Plank extensions | 30 secs |
| Pilates hundred | 30 secs |
| Frozen V-sit | 30 secs |
| Step ups | 15 |
WEDNESDAY
| EXERCISE | REPS/TIME |
|---|---|
| Clap push ups | 12 |
| 180 jump squat | 20 |
| Burpee into jump tuck | 20 |
| Shoulder taps | 20 |
| Tricep taps | 15 |
| Glute bridges | 15 |
| Inverted plank | 45 secs |
| Mountain climbers | 15 |
FRIDAY
| EXERCISE | REPS/TIME |
|---|---|
| Step ups | 10 x 40m |
| Frozen v-sit | 15 |
| Pilates hundred | 30 secs |
| Plank extension | 10 |
| Bulgarian split squat | 10 |
| Wide grip pull ups | 10 |
| Pistol squats | 20 |
| Incline push ups | 15 |
SATURDAY
| EXERCISE | REPS/TIME |
|---|---|
| Mountain climbers | 30 secs |
| Inverted plank | 45 secs |
| Glute bridges | 20 |
| Tricep dips | 20 |
| Shoulder taps | 20 |
| Burpee into tuck jump | 20 |
| 180 jump squat | 20 |
| Clap push ups | 15 |
Week 4 – Circuit exercises: 4 rounds
MONDAY
| EXERCISE | REPS/TIME |
|---|---|
| Weighted squat w/vest | 20 |
| Close grip pushup w/vest | 20 |
| Lunge w/vest | 20 |
| Spider climbers w/vest | 30 secs |
| Skater jump w/vest | 30 secs |
| Hanging leg raises | 20 |
| Weighted pull ups | 10 |
| Weighted plank | 45 secs |
| Rotary gallop | 10 x 40m |
WEDNESDAY
| EXERCISE | REPS/TIME |
|---|---|
| Bear crawl | 12 |
| Table top crawl | 12 |
| Sideway table top crawl | 12 |
| V-ups | 25 |
| Flutter kicks | 25 |
| Crab crawls | 12 |
| Mountain climbers | 30 secs |
| Burpees | 20 |
| Sprints | 15 x 40m |
FRIDAY
| EXERCISE | REPS/TIME |
|---|---|
| Rotary gallops | 10 x 40m |
| Weighted plank | 45 secs |
| Weighted pull ups | 10 |
| Hanging leg raises | 20 |
| Skater jump w/vest | 30 secs |
| Spider climber w/vest | 30 secs |
| Lunge w/vest | 20 |
| Close grip pushups w/vest | 20 |
| Weighted squat w/vest | 20 |
SATURDAY
| EXERCISE | REPS/TIME |
|---|---|
| Sprints | 15 x 40m |
| Burpees | 20 |
| Mountain climbers | 30 secs |
| Crab crawls | 12 |
| Flutter kicks | 25 |
| V-ups | 25 |
| Sideway tabletop crawl | 12 |
| Tabletop crawl | 12 |
| Bear crawl | 12 |
Post-workout wrap-up
Use this 4 week plan and track your progress as you go. You should be improving weekly, not only in performance but steadily in muscle mass if your nutrition is right and you’re in a calorie surplus. After these sessions, you’ll have achieved an increase in cardio performance, muscle mass, fat loss and core strength.
If you enjoy bodyweight workouts, you’ll love to pair this routine with the Al Kavadlo bodyweight abs workout.
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