Advanced Bodyweight Workout


Here we progress on with a few more challenging exercises and increase the number of repetitions.

If you don't feel comfortable, do a few more sessions following the BEGINNER BODY WEIGHT PROGRAM before moving on.


Before you begin....

  • This is a circuit style workout
  • After performing the warmup exercises once, work through the 9 exercises consecutively, then repeat 2-3 times
  • Perform 15-20 repetitions of each exercise
  • 10-15 seconds rest in between exercises
  • Take an extra 30-60 seconds between rounds 
  • For single-side exercises perform on both sides
  • You can watch the video all the way through before you start or alternatively go through it, pausing when necessary, until you are familiar with the format



T-Spine Lunge - 4 Reps (twice each side)

Windmills - 10 Reps

CIRCUIT - 2/3 Rounds

Bodyweight Squat - 10 Reps

Single Leg Deficit Squat - 10 Reps

Push Ups - 10 Reps

Split Squat - 10 Reps

Single Arm Row - 10 Reps

Single Leg Runner - 10 Reps

Side Lying Glute Bridge - 10 Reps

Lateral Hops - 10 Reps

V-Sit Hold - 30 sec

Download the Program PDF

Completed the Beginner and Advanced body weight workout?

Why not keep your training on track by joining others like yourself on my 'Monthly Training Program'