Many people have trouble setting aside time to go to the gym, some don’t have the extra cash for a membership and others don’t have equipment at home.
Instead of letting those barriers prevent you from getting fit, we decided to crush them with this 6 week, total body workout you can do anywhere, anytime. Check it out. It’s all here. A great bodyweight training plan awaits. Six weeks worth of workouts for free!
Before You Begin- F.A.Q.s
How long should the bodyweight training sessions take?
These bodyweight workouts will take about 45 minutes. Some will be a little shorter – think 30 minutes – others will go a little longer; about an hour.
How long should I rest between Rounds and Circuits?
During weeks 1-4 you will train four days during the week. Ideally, this will take place on Monday, Wednesday, Friday and Saturday. However, you are free to structure your training days to accommodate your schedule. Three days are strength-focused, using your own bodyweight to workout intervals and circuits. Day four is a cardiovascular training day.
During weeks 5 and 6 you will train five days during the week. Ideally, this will take place on Monday, Tuesday, Thursday and Friday. Again, you are free to structure your training days to accommodate your schedule. Four days are strength-focused and day five is a cardiovascular training day.
How many days a week do I train?
For the most part, rest periods are specified. When there is no rest period given move fast, but don’t hurry. Form and safety come first, so make sure you nail the technique before you worry about your speed. During each circuit or set keep rest periods to 60 seconds max. Then, between circuits and sets rest up to 3 minutes.
What if I can’t keep up with the Training Schedule?
If the training schedule doesn’t work for you, make it work. Try not to skip workouts. Instead, you can get them in when you can.
What about unfamiliar exercises and learning form?
If you don’t know how to perform an exercise or are not sure what it is reference the video library here: videos. If you can not find the exercise there, you can always search our YouTube channel, we are constantly uploading new videos.
What about nutrition?
You can’t out-train poor nutrition, but there’s no secret diet – it’s called willpower. 80% of the time eat real food; lean meat, veggies, fruit, nuts and seeds. Don’t eat foods that come out of a box or bag; no grains, bread, sugar, or starch. If you want a more detailed look at nutrition check out our healthy eating guide.
What should I do for a Warmup?
A dynamic warm-up is the method we use to prepare your body for exercise. Done correctly, a dynamic warm-up will use continuous movement to transition from a resting heart rate and body temperature to a working heart rate. The idea here is to get your heart going, increase core temperature and break a sweat.
Each session will be assigned a warm-up A, B, or C.
3 rounds, 30 seconds each
Arm Circles (forward /backward, large/small)
Trunk Rotation (right and left)
3 Rounds, 30 seconds each
Foam Roll IT Band and Quads (If possible)
Warm-up C (Cardio Warm-up)
5x BW Squat
5x Multi-direction Leg Swing
5x Alternate Lunge (each leg)
We will outline a free program right after this section that should be more than enough for highly motivated athlete.s
However, if you’re looking for a more structured and extensive programs, there are 3 programs that we highly recommend
Our first recommendation is of course our own program. The Hybrid Training Bundle- It includes a beginner bodyweight program, an intermediate bodyweight program, a kettlebell program, a 30 day challenge and a free bonus module on nutrition.
Ready to print and use on any device:
Week 1 Workouts
Video demonstration of session 1:
Week 2 Workouts
Training Week 3
Training Week 4
Week 5 Workouts
Week 6 Workouts
This concludes our bodyweight program.
It’s quite basic yet efficient and can last years if you adapt along the way.
However, if you’re looking for a more structured approach, we highly recommend our hybrid training bundle:
They’ve developed a great beginner to intermediate calisthenics program that is accessible to athletes of any levels.
Joe is a writer, trainer and fitness entrepreneur who co-founded Hybrid Athlete LLC, Kettlebell Cardio™ and Race Day Domination. Currently building @fittinsider, a platform for founders, executives, & investors redefining fitness/wellness. Investing in health/fitness companies