People have asked for instructions on how to incorporate my exercises into a routine they could easily follow. I have come up with two different levels of workout plans, depending on which fitness level you are. The “rookie” workout focuses on the whole body in every workout, while “advanced” splits workouts into different muscle groups for better effect and exhaustion. This sets a stronger stimulus for muscles to grow.

If you aren’t sure what your level of fitness is, start as a rookie. If it is too easy you can always switch to advanced, or if one particular exercise is too easy, try a harder version of it.

Warm-up

To get your blood circulating, run around the block, walk quickly up and down stairs, or do a couple of exercises at low intensity.

Rookie

For beginners, I recommend starting with three sets of ten repetitions of each exercise. This should be straightforward and easy to follow.

The workout is split into four days, but are not meant to be done in one week. After you have finished the last day, you can either start over again or move on to the advanced workout plan. Try to work out at least once a week.

Advanced

While the rookie plans focus on the introduction to bodyweight training, this section pushes it a bit further. The plans not only differ in the exercises to be executed but use also different variations and types of sets (see below). The plan is split in 6 “days”, which does not imply that they should be done in the same week. Depending on the time you want to put into working out the plan will last shorter or longer. When you reach the end you can always start over at the beginning.

Different types of sets

Pyramid (simplified)

Start off with one repetition, rest for 10 seconds, do two more repetitions, rest for 20 seconds, do three repetitions, rest for 30 seconds, and so on.

Continue until you can’t finish the number of repetitions anymore. Now decrease the number of repetitions, and resting time in the same manner until you reach one again.

High load, low repetition (HLLR)

Only up to five repetitions with a high load – performed very slowly, pausing at the top and bottom of each repetition. In the gym, you would use heavier weights, but since we can’t just put on more weight, except with a weight vest or a backpack full of water bottles, we use variations that put more of the weight at hand (or belly 🙂 ) on the muscles we work.

Low load, high repetition (LLHR)

15 – 20 repetitions with a low load performed quickly, no pause at the top and bottom of each movement.

To exhaustion

Do as many reps as you can.

Workout plans