Advanced Bodyweight Workout Circuit: A Full Body Routine You Can Do At Home

Want to get strong but hate the gym?

No problem!

With today’s Advanced Bodyweight Routine, you can burn fat, build muscle, and get a great workout in! All with no gym membership required!

It’s the kind of workout we build through our . If you’re in a hurry, sign up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!

If you’re ready, click the sections below to get right into the action:

Alright, let’s do this thang.

The Advanced Bodyweight Workout

This is the Advanced Bodyweight Workout (Do 3 Circuits):

10 One-Legged Squats – each side
20 Bodyweight Squats
20 Walking Lunges (10 each leg)
20 Jump Step-Ups (10 each leg)
10 Pull-Ups (or inverted bodyweight rows using your kitchen table)
10 Dips – Bar Stools
10 Chin-Ups (or inverted bodyweight rows with an underhand grip)
10 Push-Ups
30 Second Plank

See our section below on to see how to do each of these movements!

I do use a in the video, but you can do table bodyweight rows () if you or if you don’t have a pull-up bar!

Another option is to do dowel rows, as we outline in :

Lastly: this workout will have you sweating like a pig and leave you .

If you’re just moving beyond the for the first time, this workout might seem ridiculously difficult, which is fine.

The goal will be to go through as many circuits as you can without breaking form.

“WHAT IS A ‘CIRCUIT’?”

As Coach Lauren describes in the video above, in a you’ll do each exercise in succession without a break in between (if you’re able).

Once you’ve finished all exercises in the circuit, do it again.
If you’re still able after the 2nd run-through, go for a 3rd.
Because all of these exercises come one after another, you’re bound to get tired – that’s okay!

Our goal is to give you a full-body workout that leaves you panting.

“HOW LONG SHOULD A BODYWEIGHT WORKOUT LAST?”

Go at your own pace, but the above 3 circuits and your warm-up and cool-down will take you about 25-30 minutes.

And speaking of warming up and cooling down…

Before you start, do a :

Don’t forget to warm up. You can run in place, , do a few push-ups, pedal on a stationary bike, jog up and down your stairs, etc. Since we are doing advanced movements here, the warm-up becomes even more critical.

Also, if you want to , here’s a routine you can run through:

If you are following this bodyweight workout plan because you’re trying to get in great shape without needing a gym, download our free guide: Strength Training 101: Everything You Need to Know.It’ll provide an exact plan to follow for growing strong.

The 21 Best Advanced Bodyweight Exercises

Let’s go through each movement in the , so we can ensure you’re doing each move correctly!

1) BODYWEIGHT SQUAT

If you want even more instruction, here’s how to do a

2) ASSISTED ONE LEGGED SQUAT****

3) ONE-LEGGED SQUAT (PISTOL SQUAT)

Here’s our video How to Master the One-Legged Squat:

4) WALKING LUNGE

5) JUMP STEP-UPS

6) ASSISTED PULL-UPS (WITH BAND)

A is a great tool to help build strength for proper pull-ups. It’s part of our arsenal for .

You can get different types of exercise bands with different levels of strength, or a variety pack for easy progression.

Put your foot in the exercise band and pull yourself up.

Here’s a video on How to Tie the Resistance Band for Your Pull-up:

7) NEGATIVE PULL-UPS

If you don’t have a resistance band, you can do negative pull-ups instead. Jump and hold yourself above the bar, and then slowly, under control, lower yourself to the ‘starting position’ of a pull-up. Then repeat!

This is a great way to build up enough strength to eventually get your first pull-up.

8) PULL-UP

We have a full guide on so you can hone your technique.

9) CHIN-UPS

Much like a pull-up, but with your palms facing toward you.

Here’s a video going over the proper pull-up and chin-up form:

If you can’t do pull-ups or chin-ups, you have another option…

10) INVERTED BODYWEIGHT ROW (OVERHAND)

An row can be a great “pull” exercise if you can’t do a pull-up yet, or if you don’t have a proper pull-up bar nearby. Because a good sturdy table can be used for inverted rows:

11) INVERTED BODYWEIGHT ROW (UNDERHAND)****

12) ASSISTED BODYWEIGHT DIPS

With a , you can start performing assisted dips. A great exercise while you build up strength for normal dips.

13) BODYWEIGHT DIPS

14) KNEE PUSH-UP

15) ELEVATED PUSH-UP

16) REGULAR PUSH-UP

We have a whole article on how to , but we also cover it extensively in this 5-minute video:

17) DECLINE PUSH-UPS

18) KNEE PLANK

19) PLANK

20) SIDE PLANK

21) JUMPING JACKS****

If you are looking for even MORE bodyweight exercises you can use in your workouts, make sure to check out our mega-resource:

““

How to Scale Your Bodyweight Routine

As I said earlier, this whole routine is scalable based on your ability. For example, here is a sample routine for somebody who has conquered the but can’t do the full routine above:

10 Bodyweight Squats
10 Walking Lunges
15 Jump Ups
3 Assisted Pull-Ups (or 6 inverted bodyweight rows – overhand grip on table)
8 Dips (or 10 decline push-ups if these are too tough)
3 Assisted Chin-Ups (or 6 inverted bodyweight rows – underhand grip on table)
10 Push-Ups
30 Second Plank
30 Jumping Jacks

“WHAT IF THE ADVANCED BODYWEIGHT WORKOUT IS TOO EASY FOR ME?”

Hm, well then, can you do 4 circuits instead of 3? Or have you ?

Whatever your fitness level, find a way to push yourself a little harder, get better, be faster, and grow stronger.

We cover this extensively in our guide, .

Keep track of:

Your exact routine
How long it took you
Which exercises wore you out
Exactly how many reps you did

Then make sure you do more next time!

“HOW OFTEN SHOULD I DO THE ADVANCED BODYWEIGHT WORKOUT?”

Do this routine 2-3 times a week, but never on consecutive days. It’s a message we really strike home in our guide, “”

You don’t build muscle when you’re exercising, when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.

I like to follow a training pattern of:

on one day (like this workout).
on the next day.
Back to .
Back to interval training or rest!

Alternatively, pick one of these to do on your instead!

If you’re still uneasy about this advanced workout, start with our Beginner Bodyweight Workout instead. You can download a worksheet to get started when you sign up for our free weekly newsletter:

After the Advanced Bodyweight Workout: Next Steps!

This should help you get started with a really powerful bodyweight training routine. But we hear frequently that people want MORE instruction, MORE guidance, and MORE workouts.

If that’s you, we have MULTIPLE options to take the next step. Pick the option below that best aligns with your goals and timeline:

1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer :

2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Enlist in the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these advanced bodyweight moves into your training.

4) Level Up Your Workout! If you’re looking for more workout routines to follow, I got you covered:

: learn to train with gymnastic rings so you can eventually do epic moves like a Muscle-up!
: now we’re talking! Learn the different progressions that will eventually have you getting your first freestanding handstand!
: start with bodyweight training and work up to barbell training!
: if you enjoyed today’s advanced circuit, I’ve got many others for you to try out!
: never wonder what to do in the gym again! Follow these 6 levels of workouts to go from Newbie to Gym Hero!

I’d love to hear how this workout was for you.

Leave a comment below with your results or any questions you have on advanced bodyweight training and how else we can help.

For the Rebellion!

-Steve

PS:Where do you go after you’ve crushed the Advanced Bodyweight Workout? Well, have you ever heard of the ? There’s really no limit on how challenging that can get.

Good luck!

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All photo sources can be found right here:

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