FREE Beginner Bodyweight Workout #3

free bodyweight exercise program for beginners

How are you doing on your quest to become more active? As I always say, mindful eating is superior to any restrictive diet, and you should concentrate on the amazing things your body can do, rather than on what it looks like.

If the thought of going to a gym turns your stomach, or if you feel like you just don’t have the time or money to add yet another thing to your day, these beginner bodyweight workouts will help you to become a bit more active. They can be easily done in about 20 minutes, and you’ll become stronger as you work through them.

This workout has one exercise using a stability ball; however,if you do not have access to a stability ball, simply replace this exercise with the non-stability ball version (found in workout #1) and you’ll be just fine.

Please keep in mind that these workouts are meant to be progressive, so if you haven’t yet tried Workout #1 and Workout #2, try those first, and progress to the one on this page.

Here’s Workout #3!

Warm-up: Start with one of the warm-ups suggested in Workout #1. Then, do 3 sets of 8-15 repetitions of the exercises below.




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.


SB Hip Bridge


Stability Ball Hip Bridge/Hamstring Curl – Lie face up on the floor with your lower legs and heels on a stability ball. Lift your hips off the floor, dig your heels into the ball, and bring the ball towards your bum, then return to the starting position. Do not put your bum on the floor before starting your next repetition.


Floor Back Hyperextensions


Floor Back Hyperextensions – Lie down face first on the floor, with hands on your head. Lift your chest off the floor, then return to the starting position and repeat.




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. Pictures for stretches can be found in Workout #1.

free bodyweight exercise programs for beginners on

Click here for Workout #1 and here for Workout #2.

Did you try the workout? How did it go?

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