Getting into the best shape of your life is easy, right? Wrong. With everything that’s out there we’re sure that fitness pulls you in every direction, and you get the push to try the “newest and coolest” exercises. But, where have the basics gone?

We see it time and time again; you join the gym, hop on the bench press, or even worse *gulp* the machine chest press, and you start pushing away. But can you even do a proper pushup? If you can’t do a good pushup without the help of your knees, then you should really avoid loading up the barbell to max out every week. Or how about the guy who loads up the leg press and has his friend hop on top, yet he can’t do a regular barbell squat. Let me guess, he has bad knees.

If you never spend time building your foundation then you will max-out your results prematurely. We incorporate pushups into every upper body routine. A pushup, done correctly will work your entire body from your fingertips to your toes.

Bodyweight exercises are not just for beginners, so do not dismiss them if you can do 15+ reps. So whether you are just starting out or are a seasoned veteran, there are plenty of variations for the following exercises to build that solid foundation you missed or that addition you’ve been dreaming of.

You can do these exercises anywhere to get more balanced and increase your max lifts by working the smaller stabilizing muscles in your body.

Target Muscles: Full-Body
Workout Level: Beginner-Advanced
Frequency: Perform this workout up to five times per week
Time Needed: 30-45minutes

How To Do It: Do this workout 3X a week or incorporate some of these movements into your current routine. For a real challenge: Do 1 rep of each exercise (in a circuit), then 2, 3, 4.up to 10. Then go back down. Time yourself to see how long it takes.


Chin/Pull Up
Dips Ring Dips
Push up
Bodyweight Squat
Inverted Row

Muscle Up
Dips using Fat Gripz
Divebomber, Handstand Push up
Squat Jump
Inverted Row Hanging from two towels
Pistol Squat