Intermediate Difficulty

Want to work your pecs, but don’t have any equipment? Try these chest workouts without weights. This bodyweight chest workout is great for both men and women of any intermediate to advanced fitness level.

Chest Exercises Instructions: Complete each set with a 30-45 second rest period in between each set.
One Arm Chest Push Up 4 x 12
Ballistic Medicine Ball Push Up 4 x 12
3-1 Tempo Push Up 3 x 15
Elevated Push Up 3 x 20
Chest Bench Dip 3 x 20

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Advanced Difficulty

Body weight exercises are great because they build muscle and functional strength at the same time. This calisthenics workout in the gym is intended for advanced trainees. The routine is suitable for both men and women.

Calisthenic Workouts Instructions: Complete each set in order followed by a 30-45 second break.
One Arm Side Push Up 4 x 10 each arm
One Leg Box Squat 4 x 10 each leg
Supinated Pull Up + Iso-Leg Raise 4 x 8
Dip + Leg Raise 4 x 8
Body Weight Bulgarian Spit Squat 4 x 8
Floor Rows 3 x 12
One Arm Chest Push-ups 3 x 12
Inverted Pronate Pull-ups 3 x 12
One Leg Deadlift 3 x 12 each leg

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Intermediate Difficulty

Here’s an awesome chest workout without equipment. The bodyweight chest workout can be done at home or in the gym. HASfit’s body weight chest exercises are great for both men and women.

Body Weight Chest Exercises Instructions: Complete each exercise with a 45 second rest in between each set.
Pulse Push Up 3 x 30 seconds
Chest Dip 4 x 8
One Arm Wall Push Up 4 x 12
Chest Bench Dip 4 x 15
Fingers Out Chest Push Up 4 x 15

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Advanced Difficulty

Coach Kozak’s powerful bodyweight back workout will work your whole back. The bodyweight back exercises are great for both men and women.

Calisthenic Body Weight Workouts Instructions: Complete each set with a 30 second break in between each set.
Side-to-Side Pull Up 3 x 6
Floor Rows 4 x 12
Eccentric Pull Up 3 x 8 (3 second negatives)
Supinated Push Up 3 x 12
Arm Hauler 3 x 15

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Advanced Difficulty

Coach Kozak shows you how to build muscle without weights. HASfit’s bodybuilding without weights routine is a total body routine that is designed for advanced trainees. Muscle building without weights is great for both men and women.

Bodyweight Exercises for Mass Instructions: Sets x Repetitions. Complete each set with 30-45 seconds break in between.
1.25 Supinated Pull Up 3 x 6
Pistol Squat + Calf Raise 3 x 8 each leg
Dips 3 x 8
Inverted Pronate Rows 4 x 12
Elevated Push Ups 4 x 12
One Leg Deadlifts 4 x 12 each leg
Floor Rows 3 x 20
Fingers Out Chest Push Up 3 x 20
One Leg Wall Sit + Leg Ext 3 x 20 each leg

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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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Ultimate Warrior Difficulty

The Dynamite body weight training routine is for advanced trainees. The bodyweight strength training routine can be done in the gym or anywhere with pull up and dip bars. The calisthenics workout is great for both men and women.

Body Weight Strength Training Instructions: Complete each set with a 45-60 second rest in between.
Dip + Iso Leg Raise 4 x 6
One Leg Box Squats 4 x 10 each leg
Hanging Side to Side Toe Touch 4 x 8
Marine Push Ups 3 x 30
Scissor Jumps 3 x 30
Side to Side Pull Up 4 x 6
Superman Plank 3 x 60 seconds
One Leg Deadlift + Calf Raise 3 x 15 each leg

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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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Intermediate Difficulty

Bodybuilding without Weights Instructions: Sets x Repetitions. Complete each set with 30-45 seconds break in between.
Pike Push Up 4 x 12
Body Weight Bulgarian Split Squat 4 x 12 each leg
Inverted Pronate Pull Ups 4 x 12
Marine Push Ups 4 x 12
One Leg Box Squats 4 x 12 each leg
Supinated Pull Up 4 x 8
Claw 4 x 15
One Leg Deadlift 4 x 12 each leg

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Ultimate Warrior Difficulty

Pull Up Training Instructions: Sets x Repetitions. Complete 4 rounds of each set with 45-60 seconds break in between.
Side-to-Side Pull Up 4 x 6
1.25 Supinated Pull Up 4 x 6
Pronate Pull Up 4 x 6
Inverted Supinated Pull Up 4 x 10
Isometric Pull Up 4 x 30 seconds

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