In today’s newsletter I thought I would share with you two bodyweight workouts. A beginners workout for those who are completely new to exercise or have been out of exercise for sometime.

The second is an intermediate workout for those who are in regular training and have been for sometime. This workout can be done as a standalone session or as an addition to your current gym routine

Bodyweight training is a great way to build a safe, strong foundation of strength, mobility and cardiovascular health


How to use these bodyweight workouts

These workouts are designed to be done 2-3x per week

Remember technique is king. Keep your form on point throughout

Make sure you warm up each and every time before the workout  


Beginners Bodyweight Workout



  • Chair squat 10-15 reps
  • Shoulder taps 10-15 reps
  • Elevated hip bridge 10-15 reps
  • Hand walkouts 3-5 reps
  • Bird dogs 10-12 reps
  • Rest 60 seconds and repeat for a total of 3 circuits


Intermediate Bodyweight Workout


  • Jump squat 15 reps
  • Push ups 12-15 reps
  • Prisoner reverse lunge 12 reps each side
  • Burpee 10-12 reps
  • X body mountain climber 12-15 reps each
  • Rest 60 seconds and repeat for a total of 3 circuits


Frequently asked questions

1 – My knees hurt when I squat what should I do?

If you feel any pain during any of the exercises then please seek advice from your physio, chiro or osteopath. That said, sore knees are often the result of weak, unsupportive legs and poor pattern execution of the exercise. Make sure you are initiating the movement by sitting back from the hips with your weight on your heels.

2 – I am not strong enough to support my body weight on my arms for the shoulder taps?

With time you will get stronger. In the video I have shown a regression if you’re having trouble.

3 – I cannot manage all the reps for the exercise?

Don’t worry, simply do what you can. With time you will get fitter and stronger and when you feel ready add a rep or two until you reach the target reps


Bodyweight workouts are a fantastic tool for the exercise toolbox. They incorporate strength, fitness, control, mobility and can be done anytime, anywhere

Have fun with these workouts and be strong, be healthy

Paul “Park Bench” & Krystie  “move over I want to sit down” Miller 

P.s click the link if you want to know more about our beginners introductory package