· When making a bodyweight workout plan make sure that you are familiar with the basic and essential movements such as lunges, pushups, pull-ups, squats, and plank and row variation. You should also be able to jump, sprint, climb, crawls and do other compound movements that work on multiple muscle groups.
· As you make your workout plan start with exercises that are simple to build more strength and move to more progressed movement with time to build resilience and endurance. Making it more advanced and increasing the speed ensures it is a great way to enhance your training. The faster your movements are, the better you become.
Below is an example of a bodyweight workout plan:
You can do 6-10 exercise variations.
· Day one: squats, bodyweight rows, pushups, hip thrust, dead hang and superman pose.
· Day two: planks, pull ups, bench dips, step ups and lunges.
Each variation should be done in 15 reps and in three sets with only thirty seconds break between each set. These can also be repeated on alternate days.
You can also choose to have a bodybuilding style routine where you focus on specific body movements or parts on a particular day. For example:
· Day one: upper body
· Day two: core
· Day three: lower body
· Day four: chest, shoulders and back.