Minimalist Bodyweight Training Program

This program is ideal when people are limited by time, energy, and/or equipment. It's become my go-to program when I'm traveling or staying out of town, don't have any of my equipment (kettlebells or dumbbells) with me, and it's inconvenient to get to a gym.

Here's what I like to do for minimalist bodyweight workouts.

Alternate between 2 sessions

Session A

Pushups & single leg glute bridges

Session B

Pullups & squats, split squats, or lunges

3-6 total workouts per week (2-3 of each session)

If time and energy are low or you're away from your typical training space/environment, do these workouts for just 10-30 minutes per session.

You can do this 1 of 2 ways.

Way 1: AMRAP (as many rounds as possible)

As an example, you might set the timer for 15 minutes and just rotate through sets of 10-15 pushups and 10 single leg glute bridges for 15 minutes, resting as much or as little as you want. No need to rush it. Focus on quality sets first, then worry about doing more sets 

Way 2: 10-20 minute alternating EMOM. Every minute on the minute alternate between 2 exercises. For example:

Odd minutes: 4 pullups

Even minutes: 10 alternating reverse lunges (5 each leg)

This allows you to get a lot of work done in a pretty short amount of time. The trick is to find a rep target that allows you about 15-20 seconds of exercise and 40-45 seconds of rest each minute.

Hope this helps. Let me know if you have questions.