These exercises are for a personal training client who has a couple of teenage boys at home who want to start getting stronger, but aren't quite ready or perhaps old enough to start hitting the weights just yet.
They can be used by pretty much anyone and you will often see me writing up these bodyweight programs (here's a previous article) for personal training clients if they need extra for home, or while they are away on business, etc.
In no particular order, here they are, and I will show you some examples of how to progress them and make up combination's so you can increase the difficulty as far as you can.
Upper Body 1 (Chest, Shoulders & Triceps)
1. Pushups* - 12-15 Reps (vary hand position from wide to narrow on training days)
2. Bridge - Hold for 1 Minute (top of the pushup position and hold)
3. Bench Dips - 12-15 Reps
4. Partner Assisted Shoulder Press - 12-15 Reps (while seated have someone stand over you and hold your fists as you replicate a dumbbell shoulder press)
Repeat this as a circuit, rest and then repeat for 3 sets in total.
* Watch the video below for plenty of pushup variations:
Upper Body 2 (Back, Lower Back and Biceps)
1. Standing Towel Rows 12-15 Reps
2. Supermans - 10 Reps to each side
3. Partner Assisted Seated Towel Rows - 12-15 Reps
4. Partner Assisted Towel Bicep Curls - 12-15 Reps
5. Negative Reverse Grip Chins - Maximum time possible (ie. just holding the top of the movement)
Repeat this as a circuit, rest and then repeat for 3 sets in total.
Lower Body (Legs, Hamstrings & Glutes)
1. Bodyweight Squats - 15 Reps
2. Supine Hip Raises - 15 Reps
3. Alternating Lunges or Jumping Lunges - 12-15 Reps each leg
4. Step Ups - 12-15 Reps each leg
5. Toe Touches (Knees slightly bent) - 15 Reps
Repeat this as a circuit, rest and then repeat for 3 sets in total.
Circuit Combinations
You can take any of these exercises from each "group" and make up your own circuits. For example, and try and keep the body parts somewhat staggered so you alternate from upper to lower body where possible. This is a general rule so feel free to experiment.
Here is an example circuit:
1. Wide Grip Pushups - 12-15 Reps (Upper Body 1)
2. Jumping Lunges - 12-15 Reps each leg (Lower Body)
3. Negative Reverse Grip Chins - Maximum time possible (Upper Body 2)
4. Bodyweight Squats - 15 Reps (Lower Body)
5. Bridge -1 Minute (Upper Body 1)
Repeat this as a circuit, rest and then repeat for 3 sets in total.
You can mix these up in an unlimited number of programs. If you need any examples of technique let me know and I will get some videos for you. A great way to make them harder is to reduce the overall time you rest in between each set. So if you rest say 1 minute after the 4-5 exercises back to back, start reducing that rest period to 45 seconds, then 30 seconds, or add another exercise. These can be tough if give them a go and put everything into it.
If there is a favourite exercise you have that's not listed here, leave me a comment and I will make up another program for you.
