Beginner Difficulty

No weights? No problem! Use this 20 minute beginner bodyweight workout to gain strength. HASfit’s easy workouts without weights are great for both men and women.

Body Weight Exercises Instructions: Complete 2 rounds of each exercise.
Chair Squats + Calf Raise x 10
High Plank Rows from Knees x 10
Wall Push Up x 10
Knee Raise x 10
Arm Hauler x 10
Split Squat x 8 each
Chair Dips x 10
Planks x 20 sec
Iron Cross Goodmorning x 10

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Ultimate Warrior Difficulty

This Intense calisthenics workout will challenge and push you past plateaus. HASfit’s body weight exercises and calisthenic workout is for advanced athletes only. The calisthenics exercises are best done at a gym or in the park.

Calisthenics Workouts Instructions: Complete each set with a 30 seconds rest in between each.
180 Touchdowns 4 x 15
High Plank Knee Tucks 4 x 15
Elevated Push Ups 4 x 12
Pistol Squat + Calf Raise 4 x 12 each leg
Pronate Pull Up 3 x 10
Manual Triceps Extension 3 x 10
Body Weight Bulgarian Squat 3 x 12 each leg
Hanging Knee Twist 3 x 12
Inverted Body Weight Curls 3 x 10

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Beginner Difficulty

THROUGH

Advanced Difficulty

Exercises with no Equipment Instructions: Complete 3 rounds of 30 seconds of each bodyweight exercise. The first exercise listed in for intermediate to advanced trainees while the second exercise is the low impact, beginner modification.

Crab Kicks OR Modified Crab Kicks x 30 seconds
Triangle Tuck Jumps OR Push Up + Knee Raise x 30 seconds
Reverse Lunge + Jump Squat OR Reverse Lunge + Squat x 30 seconds
High Plank Rows OR High Plank Rows from Knees x 30 seconds
Mountain Climbers OR Wall Knee Raise x 30 seconds
Half Chair-Half Ankle to Knee OR Chair Pose x 30 seconds
Lateral Lunge + Jump OR Lateral Lunge x 30 seconds
Lateral Jukes x 30 seconds
Hip Up + Sit Up OR Hip Up + Crunch x 30 seconds
Chataranga Push Up to Downward Dog OR Cobra to Downward Dog x 30 seconds
Around the World OR 1,2,3,4 x 30 seconds
Pogo Jump Push Ups OR Pogo Push Ups from knees x 30 seconds
High Plank Opposite Toe Touches OR High Plank Chest Touches x 30 seconds
Lateral Broad Jumps OR Lateral Hops x 30 seconds

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Ultimate Warrior Difficulty

Body Weight Training Instructions: Sets x Repetitions. Complete each set with 30 seconds break in between.
Supinated Pull Up + Iso Leg Raise x 8
Pistol Squat + Calf Raise x 8 each leg
Dip + Leg Raise x 8
One Leg Wall Sit + Leg Ext x 15 seconds each leg
Hanging Bicycles x 15 seconds
Handstand Push Ups x 8
One Leg Deadlift x 12 each leg

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Advanced Difficulty

Complete 3 Rounds of Each Calisthenics Exercise:
One Leg Chair Dips x 8
Floor Rows x 12
Pistol Squat + Calf Raise x 6 each
One Arm Chest Touch Push Up x 12
Leg Raise + Reverse Crunch x 12
Arm Hauler x 12
One Leg Squat x 8 each
High Plank Row x 12
High Plank / Low Plank Transition x 8
Wall Sit + Leg Ext x 12 each

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Ultimate Warrior Difficulty

Complete 1-3 rounds of each calisthenic exercise depending on your fitness level. Take 45-60 seconds between each set.
Towel Push Ups x 8
Tempo Supinated Pull Ups 1-5 x 5
One Leg Deadlift + Jump x 8 each leg
Hanging Windshield Wipers x 8
Manual Triceps Ext x 5
Towel Pikes x 8
Side Lunge + One Leg Jump x 8 each leg
Pronate Pull Up w/ Fat Grip x 8
Hanging Knee Tucks x 8
Crucifix Push Up x 8
Pistol Squat x 8 each leg
Towel Pull Ups x 5
V-Tucks x 20
Push Up + Opposite Arm / Leg Raise x 12
Squat + Sit Up x 8

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Ultimate Warrior Difficulty

Complete as many rounds as needed for your fitness level:
1. Single Leg Wall Sit with Knee Wxtension x 30 seconds each
2. Supinated Pull Up + Iso Leg Raise x 8
3. L-Sits x 15 seconds
4. Fallout Push Ups x 8
5. Duck Walks Front to Back x 15 seconds, Side to Side x 15 seconds, Front to Back x 15 seconds, Side to Side x 15 seconds
6. Handstand Shrugs x 8
7. Hanging Knee Twists x 16
8. Wall Planche Push Ups x 8
9. Lunge + Hamstring Curl x 30 seconds each
10. Towel Pull Ups x 8
11. Superman Plank Hold x 60 seconds
12. Handstand Pushups x 5
13. One Leg Squat Jumps x 12 each
14. Pronate 90 Degree Hold + Knee Raise x 30 seconds
15. Leg Raise + Reverse Crunch + Toe Touch x 15
16. Pike Push Ups x 15
17. Overhead Air Squats x 90 seconds

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Intermediate Difficulty

Tagged: body weight exercises

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Intermediate Difficulty

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Intermediate Difficulty

Perform each exercise at high intensity for the prescribed sets and repetitions.

Pistol Squats 5 x 8 (each leg)
Downward Dog + Chaturanga Push-up + High Plank 5 x 8
Negative Manual GHR’s (glute hamstring raises) 5 x 8
Negative Pull-ups 5 x 8

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