FREE Beginner bodyweight workout #2

free bodyweight exercise program for beginners

If you want to get more active, but are not interested in joining a gym, or money is tight, or you don’t have access to equipment, bodyweight training may be for you. If you’ve tried the first bodyweight training workout suggested here, let me know in the comments. I welcome feedback to make this site better for you.

Please keep in mind that the workouts I am posting are meant to be progressive, so it’s best to start with the first workout posted and move on from there.

Bodyweight Workout #2

Do one of the warm-ups listed in Workout #1.

Perform these exercises as a straight set (go from #1 to #8 performing 1 set of each exercise. Go back to #1 and repeat. Perform 1-3 sets. Complete 8-15 repetitions of each exercise.




Squats: Start standing with feet shoulder-width apart. Pretend you are about to sit in a chair that’s just out of reach for your bottom. Ensure to keep back straight and neck neutral (look forward). You may put your hands in front of you to aid with balance. If this is too difficult, start with an actual chair and sit and stand, using the same technique. Once you feel more confident, remove the chair.


Knee Push-Ups


Knee push-ups: Start with knees and hands on the floor. Lower your whole upper body towards the floor, then push yourself back to the starting position.


One-footed hip bridge


One-footed Hip Bridge – Lie down on the floor with knees bent and feet flat on the floor. Lift one leg straight up; then, lift hips off the floor so only your shoulders are still touching. Lower your hips down again, but do not touch the floor before starting the next repetition. Keep your leg outstretched throughout the whole movement. Do all repetitions on one side, then switch sides.


Prone Swimming


Prone Swimming – Lie down face first on the floor, with arms stretched above your head. Lift your chest and arms off the floor, and pretend you are swimming (doing the front crawl). Keep your hips glued to the floor and try to move only your arms and shoulders (unlike you would do if you were actually swimming).


Beast Leg Shoot Backs


Beast Leg Shoot Backs – Star on all fours, with knees just slightly off the floor. Shoot both legs backward so that you end up in a push up position, trying to keep your hips level. This is a great full body exercise with a focus on the abdominals.


Superman from Knees


Superman from knees – Star on all fours. Lift one arm and the opposite leg off the floor, return to starting position, and repeat on the other side.




Plank – You may do this movement from the knees or from the toes. Start from knees and move to toes once you are comfortable with the knee plank. Hold this position for as long as you are able. Aim for 20 seconds the first time, and a full minute before you move on to the next progression. Ensure your whole body is one straight line (e.g., don’t let your bum sag or stick up above the rest of your body).


Side Plank


Side Plank – You can do this exercise from the knees or from the toes. Start with knees and move to toes once comfortable with the knee plank. Hold your body in this position for as long as you are able, ensuring your body is one straight line.

Finish with a full body stretch – you can find pictures for most stretches in workout #1.

free bodyweight exercise programs for beginners on

Enjoy your workout! If you try this out, let me know how you did in the comments!

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