HOW TO BUILD
A GREAT
BODY WITHOUT
THE GYM
MINIMALIST BODYWEIGHT ROUTINE
5 PRINCIPLES OF
BODYWEIGHT TRAINING
1. Stay in the 5-12 rep range. Remember that bodyweight training isn’t about
repeating push ups and sit ups until you get exhausted.
2. Train every other day. One day on, one day off. Give yourself enough rest.
3. Focus on the 8 key exercises below.
4. Focus on progressive overload by moving to harder variations of key
exercises
5. Track Your Workouts - exercises, sets, & reps.
Alternate between the upper body and lower body workouts below training every other day.
Once you are able to do 3 sets of 12 reps of the exercise, make the exercise
harder rather than doing more reps.
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MINIMALIST
BODYWEIGHT
ROUTINE
Upper Body
Push Ups
Pull Ups
Dips
Inverted Rows
Hanging Knee/Leg Raises
Lower Body
Bulgarian Split Squats
Goblet / Pistol Squats
Glute Bridge / Hip Thrusts
Romanian Deadlifts
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This workout alone,
performed with consistency,
will get you an amazing
body.
Remember that you can add
weight to these exercises by
wearing a bag or move to
single-limb variations of
these exercises.
If you want exact guidance
on every single exercise as
well as how to build up to
harder variations,
If you want videos where I
break down every facet of minimalist
bodyweight training, so you can train with
me at home and build a lean & aesthetic
physique,
Feel free to check out Minimalist Bodyweight Training
(Releasing 16th Jan 2023)
→
https://www.wanheekim.com/minimalist-bodyweight-training
wanheekimm
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