Leave the Gym Behind – 6 Week Bodyweight Training Plan

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 workout awaits. Six weeks worth of them actually. And you can get a pdf version of this bodyweight training plan and other training plans here.

Update: It looks like the next few weeks will be tough for everyone. To make life a little bit easier all Hybrid Athlete training plans are pay what you can.

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How long should the training sessions take?

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 many days a week do i train?

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 you 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 you schedule. Four days are strength focused and day five is a cardiovascular training day.

How long should I rest between Rounds and Circuits?

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: thehybridathlete.com/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.

Warm-up A:
3 rounds, 30 seconds each
Jumping Jack
Instep Stretch
Arm Circles (forward /backward, large/small)
Trunk Rotation (right and left)
Warm-up B:
3 Rounds, 30 seconds each
Steam Engine
Trunk Rotation
Foam Roll IT Band and Quads (If possible)
Warm-up C (Cardio Warm-up)
4 Rounds
5x BW Squat
5x Multi-direction Leg Swing
5x Alternate Lunge (each leg)

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6