Want to get strong but hate the gym?
With today’s Advanced Bodyweight Routine, you can burn fat, build muscle, and get a great workout in! All with no gym membership required!
It’s the kind of workout we build through our online coaching program. If you’re in a hurry, sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!
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If you’re ready, click the sections below to get right into the action:
You might have come to this article through our Beginner Bodyweight Workout; if so, welcome!
If you didn’t, I’d recommend starting there before moving onto this routine, because this is uber-advanced and designed for nerds looking for a brutally difficult challenge.
Note: If you’re here because your gym is shut down due to the outbreak of Covid-19, check out our guide “How to Stay In Shape (While Staying Inside).”
The Advanced Bodyweight Workout
This is the Advanced Bodyweight Workout (Do 3 Circuits):
10 One-Legged Squats – each side
20 Bodyweight Squats
20 Walking Lunges (10 each leg)
20 Jump Step-Ups (10 each leg)
10 Pull-Ups (or inverted bodyweight rows using your kitchen table)
10 Dips – Bar Stools