Bodyweight workout: Three levels of dificulty

A great thing about bodyweight workout is that you always have your training equipment with yourself. You can workout at home, on the trip or anywhere in nature.

You don’t need to overcomplicate things, basic exercise will be enough for great results. Few basic exercises in the circuit training will do the job.

Usually, I like to pick one exercise for every basic pattern, and one metabolic full body exercise at the end of the circuit.

Each exercise has three levels of difficulty: level 1 for beginners, Level 2 for intermediate and Level 3 for advanced folks.

Workout parametersbodyweight workout

SPLIT SQUATS (Knee dominant pattern)

  1. Push your chest forward and straighten your back
  2. Slowly descend through your front heel and breath in
  3. Push yourself up through your front heel and breath out
  4. While ascending, activate your core muscles
  5. Bottom position – front knee should be above middle of the foot and your back knee should be behind your hip


PUSH-UPS (Push pattern)

  1. Heels – hips – shoulders in straight line
  2. Activate your core muscles and glutes
  3. Hold your lower back flat (don’t arch it)
  4. Slowly descend while breathing in
  5. Ascend wile breathing out


GOOD MORNING (Hip pattern)

  1. Top position –  Lock your hips and squeeze your glutes.
  2. Top position – Breath in and activate your core muscles,  breath out while ascending
  3. Push your knees out during movement
  4. Head in neutral position to your body
  5. Place your weight on the back of your feet, feel the stretch in hamstrings
  6. Bottom position – Push your chest forward and straighten your back


BACK EXTENSION (Pull pattern)

  1. Push your chest forward and slightly arch your back
  2. Pull your shoulders back and down, away from ears
  3. Squeeze your glutes all the time
  4. Breath naturally



  1. Control movement all the time
  2. Form has priority over the speed
  3. Activate your core and don’t arch your lower back
  4. Inhale on the way down, exhale on the way up



Your S4H