Health

The 9-Week At Home Bodyweight Workout

Short amount of time with great results! - Jesse Hendon

I’ve had a lot of requests about my workout routines over the last few months. For those of you not familiar, I recently lost 30 pounds and got back to my college weight at 37 years old! It’s been a pretty awesome ride. The thing I’m most proud of is that I’ve been able to keep it off without an expensive gym membership or trainer. I do all of my training through outdoor runs or workouts in my spare room. My routine is simple and listed below.

I do the body weight workouts below 3 times a week and I run 3 miles (5k) three times a week. This isn’t anything that takes more than 30 – 45 minutes and no more than an hour total time with shower, stretch etc… The greatest part, in my opinion, is you eliminate drive time to and from the gym, you don’t have to wait for equipment or deal with other human beings. I mean, don’t get me wrong, I love people. However working out is like meditation for me. I don’t want to be bothered and I want to get it done! The only piece of equipment you need for this entire routine is a pull up bar. I recommend using The Iron Gym Total Upper Body Workout Bar. You can get it from the link here.

I’ve found I progress best by repeating a week if I can’t fully complete a workout. An example, I used to be horrible at pull ups. In week 4, you have to do 4 sets of 10 pull ups. I had to do this week 3 times before I could crack the 4 sets of 10. Don’t let ego stop you from perfecting one before moving to the next, your progress will thank you!

A final note on diet. I’ve spoken a lot about diet in the weeks past. I eat a very simple diet that is high in protein, veggies and fats and low in carbs. I do allow myself a cheat day (sometimes 2) and I eat a lot of the same things. At first I thought it would get old, but the routine is really great.
If you have any ideas of how to improve this, please let us know. After all, we can’t become better grown ups without good advice!

Phase 1: Weeks 1 – 3

This phase introduces you to the basic bodyweight exercises and progresses your volume slightly each week. Perform the following routine three times per week on nonconsecutive days such as Monday, Wednesday and Friday. Rest 30 – 60 seconds between sets. The workouts or designed as supersets so 1A will be followed directly by 1B and then you can rest after B before going back AB.
AMRAP = As many reps as possible or reasonable

Click on the name of the workout to see an example!

WEEK 1
1A Push-Ups

Sets 3

Reps 15

1B Inverted Rows – I personally hang from my pull up bar in my house with my feet on a foot stool from our living room or a folding chair you may have sitting around. You can also check the link to do this with just a sheet.

Sets 3

Reps 10

2A Close Grip Push-Ups

Sets 3

Reps 10

2B Standing Squats (Pause At Bottom)

Sets 3

Reps 15


3A Single Leg Calf Raises – I personally use a yoga block to stand on and balance with the wall, but the video can help as well

Sets 3

Reps 15 each leg
3B Stationary Lunges

Sets 3

Reps 10
Plank

3 – 1 min each

WEEK 2
1A Push-Ups

Sets 4

Reps 15
1B Inverted Rows

Sets 3

Reps 10
2A Close Grip Push-Ups

Sets 3

Reps 15
2B Deep Squats (3 Second Pause At Bottom)

Sets 4

Reps 15


3A Single Leg Calf Raises

Sets 4

Reps 15 each leg
3B Stationary Lunges

Sets 4

Reps 10
4 Plank

Sets 4

Reps 1 min each

WEEK 3
1A Push-Ups

Sets 4

Reps 20
1B Inverted Rows

Sets 4

Reps 20
2A Close Grip Push-Ups

Sets 4

Reps 20
2B Deep Squats (3 Second Pause At Bottom)

Sets 4

Reps 20
3A Single Leg Calf Raises

Sets 4

Reps 20 each leg
3B Stationary Lunges

Sets 4

Reps 20
4 Plank

Sets 4

Reps 1 min each


Phase 2: Weeks 4 – 6

This is where your training starts to get a bit more intense. As we are performing more challenging moves we need to build up our volume over time. Remember, I do this routine 3 times a week, so I recommend Monday, Wednesday and Friday. Rest 30 – 60 seconds between each of the super-sets.

Click on the name of the workout to see an example!

WEEK 1
1A Feet Elevated Push-Ups – I elevate with the same foot stool I balanced on for the inverted row.

Sets 4

Reps 15
1B Traditional grip Pull-Ups – I know 10 can be a lot if you are just getting started, just do AMRAP until you hit 10. It’s here that I had to repeat a few weeks to get my pull up game strong!

Sets 4

Reps 10
2A Feet Elevated Close Grip Push-Ups – It’s a diamond push up as show in the video earlier. Again, I elevate with the foot stool!

Sets 4

Reps 10
2B Rear-Foot Elevated Bulgarian Split Squats

Sets 4

Reps 10
3A Jump Squats

Sets 4

Reps 10
3B Single Leg Calf Raises

4 – 20 each leg
4 Plank

Sets 4

Reps 1 min each


WEEK 2

Feet Elevated Push-Ups

Sets 4

Reps 20

Medium-Width Grip Pull-Ups

Sets 4

15

Feet Elevated Close Grip Push-Ups

Sets 4

Reps 15

Rear-Foot Elevated Bulgarian Split Squats

Sets 4

Reps 15

Jump Squats

Sets 4

Reps 15

Single Leg Calf Raises

Sets 4

Reps 20 each leg

Plank

Sets 4

1 min each

WEEK 3

Feet Elevated Push-Ups

Sets 4

Reps 20

Medium-Width Grip Pull-Ups

Sets 4

Reps 15 or AMRAP

Feet Elevated Diamond Push-Ups

Sets 4

Reps 20

Rear-Foot Elevated Bulgarian Split Squats

Sets 4

Reps 15

Jump Squats

Sets 4

Reps 15

Single Leg Calf Raises

Sets 4

Reps 20

Plank

Sets 4

1 min each


Phase 3: Weeks 7 – 9

Things are now going to get tougher. You’ve been building your body up for this, so don’t worry. Remember, these are super-sets 1A and 1B are performed back-to-back without rest. After the two sets are completed you can then rest for 30-60 seconds. We aren’t changing from our 3 times a week either, you don’t need to go crazy! Enjoy the last 3 weeks and keep those runs up too, you won’t regret it.

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Click on the name of the workout to see an example!

WEEK 1

1A: Feet Elevated Push-Ups

Sets 3

Reps 15

1B: Medium or Wide-Grip Pull-Ups

Sets 3

Reps 10

2A: Dips on a Chair – I personally use a folding chair and put my feet on the same foot stool as the other exercises, however you can simply leave your feet on the floor and use either the stool or chair you use for your elevated pull ups

Sets 3

Reps 15

2B: Reverse-Grip Chin-Ups

Sets 3

Reps 10

3A: Rear-Foot Elevated Bulgarian Split Squats

Sets 3

Reps 10

3B: Reverse Lunges

Sets 3

Reps 10

4A: The Insanity Diamond Jump – This is an alternative to the traditional jumping jack that is more explosive and powerful. I learned this while doing Insanity. It’s a great way to get that heart moving and heat that body up! I’ll let Sean T explain in the link.

Sets 3

Reps 10

4B: Single Leg Calf Raise:

Sets 3

Reps 20

5: Planks

Sets: 4

One Minute Each


WEEK 2

1A: Feet Elevated Push-Ups

Sets 3

Reps AMRAP

1B: Medium or Wide-Grip Pull-Ups

Sets 3

Reps AMRAP

2A: Parallel Bar or Bench Dips or Dips with a chair

Sets 3

Reps AMRAP

2B: Reverse-Grip Chin-Ups

Reps Sets 3

AMRAP

3A: Rear-Foot Elevated Bulgarian Split Squats

Reps Sets 3

15-20

3B: Reverse Lunges

Sets 3

Reps 15

4A: The Insanity Diamond Jump

Sets 3

Reps 15

4B: Single Leg Calf Raises

Sets 3

Reps 20

5A: Plank

Sets 3

Reps 1:30 each

WEEK 3
1A: Feet Elevated Push-Ups – If you have Bands, add them for some resistance, if not, just bang these bad boys out! You can never do too many push ups

Sets 3

Reps AMRAP

1B: Weighted Medium-Grip Pull-Ups (If you don’t have weights, just push the reps!)

Sets 3

Reps AMRAP

2A: Bodyweight Triceps Extensions The video attached does a great job illustrating on the Tricep extension works. It’s a modified push up for all intents and purpose. Take a look, copy and repeat!

Sets 3

Reps AMRAP

2B: hanging Biceps Curls – Here I use the same pull up bar I did the inverted rows with. You can use a towel or blanket to hang down and then use a curl motion to get get back up. It’s like a TRX curl. If you have access to a TRX set, use those!

Sets 3

Reps AMRAP

3A: Jump Split Squats

Sets 3

Reps 20

3B: Weighted Rear-Foot Elevated Bulgarian Split Squats (If you don’t have weights, just push the reps!)

Sets 3

Reps 15

4A: Weighted Single Leg Calf Raise (If you don’t have weights, just push the reps!)

Sets 3

Reps 15

4B: The Burpee Jack – This move is a combination burpee and jumping jack. It’s going to get your heart moving and it won’t be fun once your in the teens. Keep it up, it’ll get results!

Sets 3

Reps 20

5A: Planks

Sets 3

Reps 1:30 each

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