Basic Bodyweight Full Body Routine

by @deanyeong | Sign up to weekly newsletter here

This is my current routine after I went through a much basic bodyweight routine to expand my mobility and correct my posture in basic movement especially dips and chin-up because I have less strength on those.

I split the whole body routine into 2 different days in my previous routine and repeated them twice in a week, which made up 4 resistance training days, and 2 cardio days.

In the new routine, I’m trying to put more focus into each movement and body part. So, I split them into the push, pull, shoulders + abs, and last but not least legs day. I still have 2 days of cardio training in this.


a1: Regular dips x 6 reps
a2: Regular push-up x 12 reps
a3: Close grip inclined push-up x 12 reps
a4: Parallel bar moves forward* x 2 rounds

Repeat A for 5 rounds.

*I’m not sure the exact name for this workout. You can see people are doing this in gymnastic. Support hold your body up with your hand on the parallel bar, then moves forward with your hands.


a1: Chin-up x 6 reps
a2: Horizontal row x 12 reps
a3: Good morning x 15 reps
a4: Hanging shrug x 12 reps

Repeat A for 5 rounds.

I’m doing only 6 reps here for chin-up is because I’m still very weak for that. I prefer good form over repetition: quality over quantity. By the way, I started with 4 reps and aiming to move up to 10 reps for that before I amend the movement pattern to increase resistant.

Hanging shrug is another good workout to train the contraction of the shoulders’ blade. It’s the initial movement of all pulling workouts, especially on chin-up and pull-up. I’m doing with my back arc a little bit to open up my chest and correct my shoulder position. Besides, this is one of the first progression movement to train on to work my way to front lever.


Training my endurance and stamina. There are so many fitness gurus are telling you not to do long cardio because it will injure your body and it’s not effective on fat loss. The truth is it’s not.

Long endurance run helps on hormone regulation and increase your blood flow in order to train your cardiovascular system. Yea, you rather do HIIT… And yes, I did that too. Do everything to avoid long boring cardio and put myself into the endless sprint.

Sprint does increase blood flow too but the sudden boost requires higher workload that actually will increase stress level in the body. It’s more harm and gain with HIIT training if you’re new to (not expert at) it.


Rest is equally important with training. Will talk more about this soon.


a1: Elevated pike push-up x 12 reps
a2: Flat crunches x 20 reps
a3: Horizontal face row x 15 reps
a4: Hanging leg raise x 12 reps
a5: Parallel bar swing x 15 reps

Repeat A for 5 round

Bodyweight routine requires me to be creative. Without any use of external weight, it’s very hard to train the shoulders directly. A few workout like (a1) is one of the direct workout then slowly progress to Handstand Push-up from there.

But most of the bodyweight workouts require some use of shoulders indirectly. It’s not just that but it train the shoulders to be more efficiently, improve mobility and increase shoulder strength.


a1: High jump x 8 reps
a2: One leg step up x 10 reps each leg
a3: Lunges x 15 reps each leg
a4: Single leg bodyweight deadlift x 15 reps each leg

Repeat A for 4 rounds.

b1: Locomotion training

Legs day is a little bit different. Our legs are much stronger compared to our upper body, at least for my case. I used to squat 100 kg on my back, back in my powerlifting days. Although 100 kg is not really heavy for professional powerlifters, but drop from 100 kg weight plate to bodyweight is a huge.

Therefore, I’m adding explosive training and mobility/balance training into my legs routine. Then, locomotion training is a routine to input movement complexity to my brain and body.



Yes, this is very simple bodyweight routine. I have to admit that I’m still in very early stage of bodyweight training and calisthenics. But bare in mind that we should always put more focus on movement quality (posture, the range of motion) first before quantity (repetition, speed).

There are more ways to increase the resistance of bodyweight workouts such as by introducing explosiveness, expand movement complexity, or simply adding external weight to your body.

This is basically it for my morning routine on resistance and strength based training. I then train again in each evening on body drills (still movement) such as handstand, L-sit and planche. I will share more about that in my next few article.

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