Free personalized workout plan

Advanced Bodyweight Workout

By Steve Kamb

Experience

Advanced (3+ years)

Time

65 minutes/day

Good for

Build Muscle, Fat Loss, Gain Strength

Equipment

Bodyweight, Box, Dips (Parallel) Bar, Pull up bar

Statistics

Average Cardio Intensity

Average Exertion

Description

Source: www.nerdfitness.com

Dumbbells and barbells aren't necessarily needed for a brutal challenge. This full body workout circuit is perfect if you're looking for an advanced level workout. Complete this circuit 1-3 times for a workout that will put your endurance, strength, and athleticism to the test while burning fat.

Show More

Advanced Full Body Circuit

One Leg Bodyweight Wall Squat demonstration

1. One Leg Bodyweight Wall Squat

1 set, 10 reps, (rest 60s)

10 each side

Show Alternative Exercises

Bodyweight Squat demonstration

2. Bodyweight Squat

1 set, 20 reps, (rest 60s)

Show Alternative Exercises

Bodyweight Walking Lunge demonstration

3. Bodyweight Walking Lunge

1 set, 20 reps, (rest 60s)

10 Each Leg

Show Alternative Exercises

Step-up with Knee Raise demonstration

4. Step-up with Knee Raise

1 set, 20 reps, (rest 60s)

Show Alternative Exercises

Pull-up demonstration

1 set, 10 reps, (rest 60s)

Inverted bodyweight rows under a table as an alternative if need be

Show Alternative Exercises

Dips demonstration

1 set, 10 reps, (rest 60s)

Dip using a barstool or chair

Show Alternative Exercises

Chin-up demonstration

1 set, 10s, (rest 60s)

Inverted underhand rows using a table as an alternative if need be

Show Alternative Exercises

Push-up demonstration

1 set, 10 reps, (rest 60s)

Show Alternative Exercises

Plank demonstration

1 set, 30s, (rest 60s)

Show Alternative Exercises

Date Created: 10/18/2019, EDT

Last Updated: 7/12/2021, EDT

Similar Workouts

3 Day Bodyweight PPL Workout
Myworkouts Trainer
Diego Ricaurte
GoalsGain Strength, Build Muscle
ExperienceBeginner (1-2 years)
Time34 min
Workout TypeSplit Workout
Days Per Week3
EquipmentBodyweight, Box, Other, Pull up bar
5 Day Maximum Muscle Growth Workout Plan
Premium Workout Plan
Diego Ricuarte
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceAdvanced (3+ years)
Time53 min
Workout TypeSplit Workout
Days Per Week5
EquipmentBarbell, Dumbbell, Machine, Pull up bar, Cable, Bench
6 Day Maximum Muscle Growth Workout Plan
Premium Workout Plan
Diego Ricaurte
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceAdvanced (3+ years)
Time53 min
Workout TypeSplit Workout
Days Per Week6
EquipmentBarbell, Machine, Pull up bar, Cable, Bench, Dips Bar, Dumbbell

See More Similar Workouts

More Workouts by Steve Kamb

Beginner Bodyweight Workout
Steve Kamb
GoalsFat Loss, Build Muscle, Gain Strength
ExperienceBeginner (1-2 years)
Time66 min
Workout TypeFull Body Workout
Days Per Week1
EquipmentBodyweight, Box
Fullbody Home Workout: Build Muscle With Limited Equipment
Steve Shaw
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceBeginner (1-2 years)
Time91 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentDumbbell, Bodyweight, Other, Bench, Backpack
Drop 5 for Big Mass Program
Steve Shaw
GoalsBuild Muscle
ExperienceIntermediate (2-3 years)
Time62 min
Workout TypeSplit Workout
Days Per Week4
EquipmentBarbell, Machine, Bodyweight, Pull up bar, EZ Bar, Cable, Dumbbell
Muscle and Brawn Powerbuilding Routine
Steve Shaw
GoalsBodybuilding, Gain Strength, Build Muscle, Powerbuilding
ExperienceIntermediate (2-3 years)
Time29 min
Workout TypeSplit Workout
Days Per Week5
EquipmentBarbell, Dumbbell, Pull up bar, Dips Bar, Box

See More More Workouts by Steve Kamb

More workouts like this

Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss, Women's Gain Strength, Men's Gain Strength

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan