Training using your own body weight


Hello everyone!

Today I bring you a training routine in which we will mainly use our own body as a work tool. It is not an easy routine, so I recommend adopting the repetitions and sets well to your current fitness level. It is not a very difficult routine to understand, so each guideline that is indicated in it will have to be properly followed for one to perform the training correctly.

What exercises are we going to use?

We will use the following exercises:

  • Push-ups on the floor.
  • Pull-up on a fixed bar, with a narrow supine grip.
  • Squats
  • Traditional barbell pull-ups.
  • Diamond push-ups.

Recommended guidelines

The breaks between series will not exceed 60 seconds, while to rest between exercise and exercise we will use about 90-120 seconds. The technique of each exercise must be as correct as possible at all times, trying to control the movement and position of the body in each of the repetitions. You have to try to perform the exercises explosively. For example, in chin-ups, we can go down in a controlled and precise way, and go up again towards the bar quickly and with force.


  • Push-ups on the floor: 5 x 15
  • Pull-up on a fixed bar, with a narrow supine grip: 4 x 10-10-8-8
  • Squats: 5 x 30
  • Traditional high bar pull-ups: 5 x 10-10-8-8-6
  • Diamond push-ups: 4 x 10-10-8-8

Progressions and considerations to take into account

As in every training routine (and as I mentioned above in the entry), the idea is that you do the repetitions and series that best suit you. If you start from a more basic level, you can decrease repetitions and increase breaks. If on the contrary, you start from a more advanced level, you can decrease breaks and increase the series of repetitions.

To progress optimally, progressive loads can be included. That is, start with appropriate weight and do the training. If it is not difficult, the next day raises the load progressively until you advance as far as possible. Don’t gain weight if you can’t do the entire workout efficiently. Make sure you’re ready to move on to the next load.

The exercises can be varied by other similar ones. For example, changing the push-ups on the floor for spartan push-ups or with variations in the position of the body (elevated feet, etc.). Another example, switching from squats to single-leg squats or jump squats. There are a lot of possibilities!


No comments yet. Why don’t you start the discussion?

Leave a Reply

Your email address will not be published.