Full Body Bodyweight Workout

Need a good home based workout that doesn't require barbells or dumbbells? Try this intense full body bodyweight workout circuit!

Workout Summary

Build Muscle
Full Body
Male & Female

Workout Description

Go through each of these exercises 3 times, take minimal amounts of rest in between each exercise and then take 1-2 minutes in between each series of exercises.

The key to this workout, like any other, is progression. You should push for more reps each time you do this workout. If you get 14 pushups in week 1, you should try for 15 pushups in week 2. As long as you keep progressing you will get bigger and stronger.

Warm Up and Cool Down

  • 5 Minute warm up: Walk or Light Jog
  • 5 minute cool down: Walk or Light Jog
Bodyweight Workout
Full Body
Exercise Sets Reps
Jump Squat 1 10-15
Push Up 1 15-20
Pull Up 1 10-15
Walking Lunge (Reps are for each leg) 1 10-15
Dips 1 10-15
Inverted Pull Ups 1 10-15
About The Author
Jeremy Wood is a natural powerlifting and strength trainer who recently competed in the IPA.

352 Comments+ Post Comment

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Posted Wed, 08/11/2010 - 23:46
Hey Jeremy ! . . . "go through each of these excercises 3 times, " does that means 3 times a week or 3 times a workout.
Steven's picture
Posted Thu, 08/12/2010 - 10:33
Hi Gabriel, 3 times a workout.
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Posted Wed, 09/29/2010 - 04:21
hey steve. ive got an issue i cant do any pull ups any workout you have so i can soon be able to do them??
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Posted Fri, 03/25/2011 - 17:39
I had trouble doing pullups for a while too. The best way to get to where you can do these is by doing rows. Find something to lift that will give you a decent burn, and do those instead of pullups at first. or do chinups, just pullups with the reverse grip. these tend to be a lot easier, though don't ask me why, but doing these over time will get you to the point where you can do standard pullups. but i don't think doing so once a week doesn't seem too beneficial in my opinion. I'm doing this routine every other day because I was using heavy weights in the gym, but my membership got to where it costs too much, so i'm having to stick to bodyweight workouts until I can get the money. also, something to make the pullups easier until you can do them, which some consider cheating, is to pull your legs up. that way you work more muscle groups for each lift, giving you more support. hope this helps!
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Posted Thu, 11/01/2012 - 18:45
Doing any exercise with improper form, is not good advise. In this particular workout hanging from the bar with proper form will build muscle strength, and correct any postural weakness that is making it difficult for your body to incorporate the proper muscle groups.
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Posted Sun, 03/17/2013 - 10:21
A great way to improve your pull up ability is to do Lat pull downs, I hope this helps, Good luck.
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Posted Sat, 04/07/2012 - 05:35
When I first started, I couldn't even do one. Now I can do loads!!! The way I improved my pull ups... Lat pull down, it simulates the pull up. It improves the muscles that are used by doing a pull up/chin up.
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Posted Thu, 05/09/2013 - 14:33
If you can't do a pull up, jump up to help squeeze and come back down slowly ie just work the negative part of the excercise negatives are just as important as the positive.
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Posted Mon, 04/28/2014 - 05:20
If you can't do any pull-ups, the best way to learn them is with help, there is those huge rubber bands I'm not sure how they called, you can use those by tying them up to the bar and putting your legs. It'll lift a good portion of your weight. If not that then another way to get them is just jumping to the level where your chin is past the bar and then lowering your body as slow as possible. Just do that instead of the full pull ups and eventually you wil be able to also pull yourself. And even after you're able to pull yourself up for more than 5 times you still should add the resistance so like do a few pull-ups and then like half of the amount of the pull-ups you do the resistance( the jump and lower yourself as slow as you can) it's always good to do. So let's say you do 6 pull ups, then you do 3 resistance in each set. Make sure you do it everyday and don't give up. Actually because you have trouble with the pull ups I would suggest to do the pull-ups part specificily atleast 2 times a day to build it faster. Of course be careful and take a good care of your body don't just drop fully it'll hurt your elbow joints. So if you can't make the last pull then before you lock out the elbows just drop from the bar. Hope I helped somewhat, good luck and peace out.
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Posted Thu, 11/18/2010 - 19:28
krav maga kid
hey im 13 5ft3 and weigh 111 will this make me gain weigh or muscle and will it make me bigger can someone list a healthy diet for me to get bigger Thanks -krav maga kid
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Posted Thu, 01/13/2011 - 18:34
Well. i'm 15, 6ft and 160 pounds and i can do 20 pull-up's before a burn.. i heard that working out before you hit your growth will stunt your growth.. i think you should just try doing some curl's with 20 pound dumbell's if you can, and do push-ups and situps and jog a lot so then then your ready to work out fully you will be tough already
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Posted Tue, 04/19/2011 - 15:14
I workout intensely 6x a week and I'm 13 and have grown 7 inches in 7 months. no need to worry
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Posted Mon, 06/27/2011 - 23:59
did you lose weight while you grew because people say you lose wieght when you get taller
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Posted Thu, 08/11/2011 - 23:58
Your body doesnt loose weight...it only distributes it out evenly through the newly formed tissue giving the appearance of losing weight
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Posted Sat, 10/15/2011 - 13:26
you really need to rest more. At your stage you should not be going 6 times a week, you need to allow your muscles to rest. You're muscles will not grow to their full potential without adequate rest.
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Posted Sun, 01/13/2013 - 18:24
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Posted Sun, 12/11/2011 - 22:41
Hi I'm 16, 6'4 175 pounds. I found in 7th grade that if you do cardio workouts w/ light weight, like P90X, can actly makes you grow a vast of amount of hight. My proof is while doing P90X I grew 6" in three and a half months. More proof is when I joined cross county I grew 2 more inches. Then I stoped workingout and stoped running, I just stoped growing. For four months I did little to no lifting/ running, because of this I grew a forth of an inch. Then last mounth I started basketball, I measured myself today and I found I grew one and a half inches. So the point of this post is to prove what some people may say about working out and stunting growth.
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Posted Thu, 02/16/2012 - 17:18
You should focus on spelling as well.
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Posted Wed, 03/14/2012 - 20:40
That's more ur posture than growin u should b growin at ur age but maby if u keep track of it on a longer basis u might hav summit to shout about!
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Posted Mon, 10/29/2012 - 22:36
You all are acting like two year-olds
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Posted Mon, 12/03/2012 - 14:28
and this is coming from the guy who has 69 in his name?
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Posted Thu, 06/21/2012 - 10:36
James Pinner
Seriously? thats all coincidence... your 16. your supposed to be growing!!
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Posted Mon, 08/06/2012 - 18:06
You grew taller because you hit a growth spurt, which is natural at that age (7th grade), not because you were working out. That's the difference between correlation (something happening at the same time as another thing) vs. causation (something happening BECAUSE of something else).
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Posted Tue, 08/28/2012 - 17:45
And i bet you're the only 16 year old growing taller...
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Posted Sun, 03/10/2013 - 20:33
And then you joined wrestling and gained 4 more inches, and then after that you did 5 events in track and gained 4 more inches! And before you knew it, you became Yao Ming.
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Posted Sun, 03/10/2013 - 20:36
And then you joined wrestling and gained 4 more inches, and then after that you did 5 events in track and gained 4 more inches! And before you knew it, you became Yao Ming.
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Posted Tue, 08/07/2012 - 02:04
hey are we like long lost brothers?!? jkjk :D I'm exactly the same thing as you same age, height, and weight..xD Anyway can you please tell me how to be able to do way more pull ups....please..i've been trying hard for soooo long.. :( give me tips please.. could u also tell me ur workout routine... Thanks so much, Randy
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Posted Mon, 09/10/2012 - 00:03
Working out will NOT stunt your growth. Taking anabolic steroids will, however, by prematurely closing the epithelial tissue at the ends of your bones. When you are in puberty, you don't need steroids anyways. This is the point in your life when you are producing the most testosterone naturally. Lift safe and go for it with some challenging workouts on a regular basis and your body can't help but grow. Good Luck to you.
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Posted Fri, 02/04/2011 - 03:48
Krav maga kid if you want to get bigger as in more bulk eat alot of protein food, i.e. lean turkey sandwich, steak, things like that. Getting bigger as in more muscle means you will gain more weight but the good kind. Muscle weighs more than fat so its a good thing. Also if you want to burn fat try jogging a bit it really burns fat, take it from an ex soccer player. Jake_From
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Posted Fri, 05/27/2011 - 21:35
US Marine
krav mega kid the best way to gain muscle mass is hit the gym 5-6 times a week and eat alot of protien... think about protien shakes post workout if u want... to burn fat and most importantly get cut, or ripped, running is amazing... trust me i am a marine and all we do is run... good luck and Semper Fi
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Posted Thu, 06/23/2011 - 16:13
Hey Marine i want to lose abit of belly fat and then gain muscle, wana get defined, could you give me a weekly plan of exercise and food.
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Posted Thu, 03/22/2012 - 09:55
hey Marine, u don't lowercase the M in Marine.
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Posted Tue, 07/31/2012 - 10:36
Nor do you lowercase the H in 'Hey'. Or spell 'you' as 'U'. Its not a competition in grammar, guy!
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Posted Thu, 03/22/2012 - 09:54
1 pound of muscle weighs exactly the same as 1 pound of fat, it is a pound, the difference is, a pound of muscle is more compact or dense than a pound of fat therefore it will look smaller and neater than the fat.
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Posted Fri, 08/31/2012 - 20:27
Of course one pound of muscle is the same as one pound of fat. One pound of lead is the same as one pound of feathers...but the statement that muscle weighs more than fat in terms of body composition is right. You can take any amount of fat on a person's body, turn that same amount into muscle and the person will weigh more.
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Posted Sat, 03/26/2011 - 18:35
tommy coates
Rome was not build in a day you have plenty time to grow and get bigger. Make sure you have a good breakfast i e oats with milk and eat at least 4 good meals a day/musle and fat are different try not to pig out or will just put on fat. remember you can only make the best of what you are god given.all the best and stick at it.
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Posted Mon, 06/27/2011 - 10:54
Just to put it out there a lot of the things people are commenting here seems to be pretty uneducated. For starters as you're only 13 you don't want to be doing lots of weight workouts, you want to wait till 15/16 earliest really, that's not to say don't do any just limit it. Also you don't want to be doing anymore than 3 strength workouts a week as your muscles will fatigue and not grow, muscles need 24-48 hrs to rebuild and recover after an intense workout. So try not to workout two days in a row. This being said if you do workout you want to make sure you work at a fairly high intensity and do enough sets/reps to challenge your muscles then after your workout eat proteins. Also make sure you have had carbohydrates roughly 4 hours before your workout. To the dude who is a marine, before you comment back on this saying you train 5-6 times weekly, that is because marines are fully grown, hardened men and are usually put on pretty specific diets, and are monitored fairly closely. A 13 year-old should never workout anymore than 3 times weekly.
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Posted Mon, 12/30/2013 - 22:45
Lance farmer
All you guys need to limit your pre/post supplement intake an drink CHOCOLATE milk before bed an workout 5-6 days a week an drink only one gallon of fluids/water per day! Do some research,
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Posted Wed, 07/06/2011 - 18:07
tbh mate i workout alot and your find that when your younger your body has quiet a fast motabalism so either way its gonna be hard to put on weigght. im 18 nearly 19 and im weighting more than some proper bodybuilder, strentght is what u need most of all as then u can hit the heavier weights. my body is so ripped but to some people i look skinny, some people just have a small body frame take cared kid
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Posted Tue, 08/16/2011 - 00:19
Krav Maga Kid At your age you should eat a high protein diet and do alot of cardio and not too much weight so keep your weight low and your repetitions high. You will natuarally gain muscle and lose fat if you do this. Keep your carb intake to before lunch and your vegetable intake high. You are still growing and your body needs alot of nutrient to do that. Can I suggest you see a sports dietitian and tell them exactly what your goals are, they will help you achieve them in the safest way for someone who's still growing. I was a gymnast as a child and as an adolescent and I had hormone peoblems because of the way I trained and the way my development was stunted by my training regime. Let us know how you go. xxxx
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Posted Tue, 05/15/2012 - 01:54
Hey Maga Kid, I'd keep your workouts to body weight only for now if not just because working out too hard before you're fully grown can in some cases harm more than help you. Body weight workouts when you're younger could help with muscle and tone, though don't expect anything too crazy. Also like other people have been saying, make sure you have a good cardio routine in place, you won't be able to support the muscle you build if you don't have a strong blood-pump feeding them. As for diets you'll probably be disappointed to hear that lots of dark green vegetables are a great way to go. Obviously get the nutrients you need from the other food groups, but things like spinach and raw broccoli are a powerhouse of energy. Now that all being said, I am not a professional by any sense or stretch of the term and this is my opinion based on experience. I hope this helps, and good luck.
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Posted Mon, 02/18/2013 - 14:28
Elgri Llito
Hi man, I'm 13 5ft10 145lbs. This workout has given me gains in muscle and strength (which are two totally different things). If you gain muscle you are going to gain weight, but it's a healthy weight. This work out will make you bigger but not like "The Rock" but more like Jason Statham or Jeff Cavaliere. I can't give you a specific meal plan but you just have to use your head. If you eat a lot and don't gain weight easily (which is my case) don't eat garbage. eat things with protein and lots of vegetables. if you eat alot eat strong nutrient filled stuff. It doesn't have to be vegetables all the time. It could also be a burger once in a while. Just do some research and use common sense. Hope this helped. Keep it up.
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Posted Thu, 05/17/2012 - 05:05
Hi, Steve. Should this workout to be done only 1 time in a week?
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Posted Wed, 05/15/2013 - 13:07
I didn't get what '3 times a workout' means
Joey's picture
Posted Wed, 05/15/2013 - 16:13
You would perform each exercise 3 times each for the prescribed amount of reps
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Posted Sat, 11/06/2010 - 12:19
am doing well
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Posted Sat, 11/27/2010 - 16:03
This is a great routine. I tried it,and loved it.
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Posted Thu, 08/12/2010 - 03:44
what about if you dont have anything to do pull ups on is there a way to replace that?
Steven's picture
Posted Thu, 08/12/2010 - 10:34
Hi Rob, You can get a very inexpensive pullup bar that attaches to most door frames at local stores like Wal-mart. The only other option other than that to work your back is to find a heavy object in your home to row.
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Posted Thu, 08/18/2011 - 09:43
I have soccer practice on Tuesdays and Thursdays. Should I do this workout on those days, or should I do it on other days?