Full Body Bodyweight Workout Routine 1

Here is my full body bodyweight workout routine.

Upper Body

Hindu Pushups/Shoulders

To execute a Hindu Push-up, one starts with feet and hands little more than shoulder width apart, forming the body into an upside down “V” and keeping the head, neck, and spine aligned. The arms are touching the ears in this position. From this starting position, commonly called Downward Dog in Yoga, one bends the elbows, lowering the head towards the ground and bringing the chest almost to the ground, while his hips are still about a couple of feet in the air then “swoops” forward to a “Cobra Pose”, which means that the head and shoulders are high with unbent elbows but the knees and hips are almost touching the ground.

Bench Dip (Heels on Floor)/Triceps

Sit on side of bench. Place hands on edge of bench, position feet away from bench. Straighten arms, slide rear end off of edge of bench, and rest heels on floor with legs straight.

Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches floor. Raise body and repeat.

Chin Ups/Biceps

Step up and grasp bar with underhand shoulder width grip. Pull body up until elbows are to sides. Lower body until arms and shoulders are fully extended. Repeat.

Parallel close grip pull-up/Back

Step up and grasp parallel bars. Pull body up until elbow are to sides. Lower body until arms and shoulders are fully extended. Repeat.


Lie prone on floor with hands slightly wider than shoulder width. Raise body up off floor by extend arms with body straight.
Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.

Lower Body

Leg Curl (on stability ball)

Lie supine on floor with lower legs on exercise ball. Extended arms out to sides. Straighten low back, knees, and hips raising back and hips off of floor.
Keeping hips and low back straight bend knees pulling heels toward rear end. Allow feet to rollup on to ball. Lower to original position by straightening knees. Repeat.

Single leg spilt squats

Stand facing away from bench. Extend leg back and place top of foot on bench. Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.

Single leg forward angled calf raise

Stand facing mid-thigh to hip high vertical bar. Grasp bar with wide overhand grip. Step back so body is angled forward with body straight and arms extended approximately perpendicular to body. Feet should be pointed forward. Lift one leg to rear by bending knee.

Raise heel by extending ankle as high as possible. Allow body to travel forward and upward in same direction as body is orientated. Lower heel allowing foot to come back down flat on floor. Repeat. Continue with opposite leg.

If not you, who? If not now, when?
Garry Herbert