4 Beginner Bodywight Workouts – At Home Routines

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Try these 4 beginner bodyweight workouts:

Here are your instructions:

WORKOUT 1

Do 5 rounds of the following exercises:

1. Negative Push Ups – 8 repetitions with 4-5 seconds eccentric movement
2. Jumping Bodyweight Squat with 4 seconds isometric hold
3. Knee to same elbow alternating slow raise – 10 total repetitions (5 per leg)

No rest between exercises
Rest between rounds: 120 seconds

WORKOUT 2

Do 5 rounds of the following exercises:

1. The Grounding Lunge – 20 total repetitions, 10 per side (alternate both legs)
2. Negative push ups – 8 repetitions with 3-4 seconds eccentric movement
3. Crab Toe Touches – 14 total repetitins, 7 per side

No rest between exercises
Rest between rounds: 120 seconds

WORKOUT 3

Do 5 rounds of the following exercises:

1. Speed Burpees – 10 repetitions
2. Negative Push Ups – 8 repetitions with 3-4 seconds eccentric movement
3. Half squat iso hold to reverse lunge – 10 total repetitions (5 per leg)
4. Plank to push up – 10 repetitions (5 per arm)

No rest between exercises
Rest between rounds: 120 seconds

WORKOUT 4

Do 5 rounds of the following exercises:

1. Negative Push Ups – 8 repetitions with 3-4 seconds eccentric movement
2. Forward to reverse lunge – 20 total repetitions (switch your legs on 10th repetition)
3. Circle Bear Crawl – 4 circles

No rest between exercises
Rest between rounds: 120 seconds

Let’s GO!

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Here are a couple of free workouts you can check out. I have written blog post for each one of these!

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17. Daily workout idea: 8 minute jump rope + bodyweight intense tabata fat burner – https://www.fitwithvlad.com/daily-workout-8-minute-tabata-workout/
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