Intermediate BodyWeight Training Program

BodyWeight Training Programme / Program

A list of exercises that can be done with no equipment, images to come soon:

BodyWeight Exercises With No equipment
Press ups
Tricep / diamond Press ups
Spiderman Press ups
Shoulder tap press ups
Split Deadlifts
Mountain Climbers
Side Plank
Wall Sit
Tuck Jumps (more advanced)
Single Leg squats (more advanced)
Hand stand press ups (advanced)

See the entire workout system and home workout system


Here’s sample workout programme

Session 1

Tabata Interval –
Sprints (if outside) or Squats if inside
Use a tabata interval timer, or this video:

Tabata intervals involve 20 seconds of maximum effort, followed by 10 seconds rest.
This is repeated 8 times until the timer finishes at 4 minutes.

Multidirectional Lunges* Complete 2 sets of 10 reps (5 reps on each leg)
Great for sports like MMA, tennis, football within which you have to explode forwards or sideways from different stances.


Spiderman Press ups 2 sets of 10 reps
Image Source
Press ups
2 sets of maximum reps within 1 minute.  Rest 1 minute between sets.

Maximum Duration Hold


Session 2

Tabata Interval
Sprints or Burpees

Lunge with a wood rotation / twist 2 sets of 20 reps (10 each side)

Reverse-Lunge-Twist (1).jpgImage Source

Plank Walkouts – continuous for 1 minute (working up to 2 minutes)

180 Degree Jumps  2 sets of 20 reps*


Chin ups – 2 sets of max reps
(Back exercises generally require equipment. They are important to do in order to prevent imbalances)


*Any explosive exercises are more likely to cause injury, and should be done with caution and limited volume to begin with. They can also cause muscles to tighten up, so foam roll afterwards if possible.

Carry out steady state cardio or fartlek style training on seperate days.

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