Bodyweight Workout Program v2

12 Week Essential Bodyweight Program By Greg Brookes The following workout plan is designed for those interested in improving their overall strength, cardio and movement skills, as well as developing a regular exercise habit. This program follows a logical progression plan that ensures you improve consistently over the 12 weeks without causing undue injury and also allowing time for your muscular and cardiovascular systems to improve. The plan uses full body exercises that incorporate 100‘s of muscles at a time. These simple workouts will ensure you get maximum benefit for the short amount of time invested. Remember that progress is made while you rest between workouts rather than when you are working out, so please stick to the plan, this means performing each workout on Monday, Tuesday Tuesday,, Thursday and Friday. Friday. The other 3 days are for resting. If you feel you need more exercise then work harder during each workout. I have produced this plan with minimal graphics so you can print it out and then mark off each workout and fill in your progress. A video of me demonstrating each exercise and pointing out correct form and technique can be found here: Watch All All the Videos Here Enjoy the workouts and even more so, the results!

A Word of Warning Please consult with a medical professional before embarking on any of these workouts. If during any of these exercises you feel pain, then stop. Please listen to your body. Neither I, Greg Brookes, nor GB Personal Training Ltd can be held responsible for any injuries that may occur due to you following these workouts. These workouts are suggested as a guide only. only.

Weeks 1 - 4 Objective To develop full body movement skills and condition connective tissue. t issue. Focus should be placed on building an exercise habit and performing exercises with superb form and technique.

Workout Format

All circuits last 4 minutes. So for the circuit above you will perform 30 secs of the Bridge, 30 secs of Shoulder Taps Taps and 60 secs of the other 3 exercises. Do not rest between exercises. Transition from one to the next as quickly as possible. Perform each circuit 3 times if possible. Rest 1 minute after each circuit. All exercises that use left and right side exercises are indicated with an *, with one of these exercises perform 30 seconds on each side. For example 30 secs lunges left leg and 30 secs of lunges right leg. You can write the amount of reps and sets you complete in the available boxes. © GB Personal Training 2015 Training 2015 It is forbidden to copy, edit or distribute without permission

Week 1

© GB Personal Training 2015 Training 2015 It is forbidden to copy, edit or distribute without permission


Week 2



Week 3



Week 4



Weeks 5 - 8 Objective To continue to add strength and movement skills while increasing Cardio focused exercises.

Too Easy or Too Hard? You may find that some exercises are becoming easier. easier. If this is the case continue to perform each exercise but really focus on your depth of movement, speed, and breathing. Keep a track of your reps for each exercise and then try to speed up and improve on that number. number. Make sure your transitions are swift and smooth from one exercise to the next. Make sure you complete at least 3 circuits and reduce your rest periods between circuits to 30 secs or 45 secs, rather than 60 seconds if you can handle it. If the exercises are getting too difficult then just slow things down a bit. Take Take mini rests between exercises. If an exercise just doesn’t feel right for you then substitute it for a similar alternative e.g. a squat variation for another squat variation etc.

Interval Timer I highly recommend that you purchase an interval timer to help keep track of your 30 sec or 60sec intervals. Basically, you can set an interval timer to beep every 30 seconds and then use these beeps to either change exercise or time your rest. One helpful hint is to start the timer and wait for the first 30 seconds to finish before you start your workout. Using this method prevents you from having to waste time starting your timer and then rushing into your first exercise. You can purchase the Interval Timer I use here: Gymboss


Week 5



Week 6



Week 7



Week 8



Weeks 9 - 12 Objective To add a more demanding Cardiovascular element to the workouts while still incorporating the movement pattern patt ern basics and Core strengthening. You You will also notice that the workouts get more plyometric, that means more jumping around.

Push Harder During these next 4 weeks you will notice that the demand on your heart and lungs is increased. Try to keep up and transition between exercises as quickly as possible. The more you put into these short workouts the more benefits you will get out of them. Push hard. It’s only 4 minutes after all :-) Best of Luck!


Week 9



Week 10



Week 11



Week 12



Bodyweight Workout Program v2

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