{"id":10587,"date":"2023-01-26T05:56:00","date_gmt":"2023-01-26T06:56:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=10587"},"modified":"2023-01-26T18:27:47","modified_gmt":"2023-01-26T18:27:47","slug":"advanced-bodyweight-workout-circuit-a-full-body-routine-you-can-do-at-home","status":"publish","type":"post","link":"http:\/\/bestratefinders.com\/blog\/everything-else\/advanced-bodyweight-workout-circuit-a-full-body-routine-you-can-do-at-home\/","title":{"rendered":"Advanced Bodyweight Workout Circuit: A Full Body Routine You Can Do At Home"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter wp-image-3594931 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-bodyweight-pushup.jpg\" alt=\"Once you get good at advanced bodyweight exercises, you can bust out moves like this!\" width=\"704\" height=\"343\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-bodyweight-pushup.jpg 704w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-bodyweight-pushup-300x146-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-bodyweight-pushup-600x292-1.jpg 600w\" sizes=\"(max-width: 704px) 100vw, 704px\" \/><\/p>\n<p><b>Want to get strong but hate the gym?<\/b><\/p>\n<p>No problem!<\/p>\n<p><span style=\"font-weight: 400;\">With today\u2019s <span style=\"text-decoration: underline;\">Advanced Bodyweight Routine<\/span>, you can burn fat, build muscle, and get a great workout in! All with no gym membership required!<\/span><\/p>\n<p><strong>It&#8217;s the kind of workout we build through our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">online coaching program<\/a>. If you\u2019re in a hurry, sign-up for our free weekly newsletter and we\u2019ll send you PDFs of our \u201cWork Out at Home\u201d guides!<\/strong><\/p>\n<p><b>\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/at-home-newsletter\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tDownload our Free Home Workout Guides!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/b><\/p>\n<p><b>If you&#8217;re ready, click the sections below to get right into the action:<\/b><\/p>\n<ul>\n<li><a href=\"#advanced_bodyweight_video\"><b>Advanced Bodyweight Workout Video<\/b><\/a><\/li>\n<li><a href=\"#bodyweight_exercises\"><b>21 Best Advanced Bodyweight Exercises<\/b><\/a><\/li>\n<li><a href=\"#scale_bodyweight_routine\"><b>How to scale your bodyweight workout<\/b><\/a><\/li>\n<li><a href=\"#get_started_with_bodyweight\"><b>What\u2019s next after the Advanced Bodyweight Workout?<\/b><\/a><\/li>\n<\/ul>\n<p>Alright, let&#8217;s do this thang.<\/p>\n<p><span id=\"more-3990\"><\/span><\/p>\n<h2><a name=\"advanced_bodyweight_video\"><\/a>The Advanced Bodyweight Workout<\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Advanced Body Weight Circuit Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/zZKysm4oAvU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>This is the <span style=\"text-decoration: underline;\">Advanced Bodyweight Workout<\/span> (Do 3 Circuits):<\/b><\/p>\n<ul>\n<li><b>10 One-Legged Squats \u2013 each side<\/b><\/li>\n<li style=\"font-weight: 400;\"><b>20 Bodyweight Squats<\/b><\/li>\n<li style=\"font-weight: 400;\"><b>20 Walking Lunges <\/b><span style=\"font-weight: 400;\">(10 each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>20 Jump Step-Ups <\/b><span style=\"font-weight: 400;\">(10 each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>10 Pull-Ups<\/b><span style=\"font-weight: 400;\"> (or inverted bodyweight rows using your kitchen table)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>10 Dips \u2013 Bar Stools<\/b><\/li>\n<li style=\"font-weight: 400;\"><b>10 Chin-Ups <\/b>(<span style=\"font-weight: 400;\">or inverted bodyweight rows with an underhand grip)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>10 Push-Ups<\/b><\/li>\n<li style=\"font-weight: 400;\"><b>30 Second Plank<\/b><\/li>\n<\/ul>\n<p><i>See our section below on <a href=\"#bodyweight_exercises\">advanced bodyweight exercises<\/a> to see how to do each of these movements!<\/i><\/p>\n<p><b>I do use a <a href=\"https:\/\/amzn.to\/2JvixkA\" target=\"_blank\" rel=\"noopener noreferrer\">door-frame pull-up bar<\/a> in the video, but you can do table bodyweight rows (<a href=\"#row\">see the video below<\/a>) if you <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">can\u2019t do a pull-up yet<\/a> or if you don\u2019t have a pull-up bar!<\/b><\/p>\n<p>Another option is to do dowel rows, as we outline in <a href=\"https:\/\/www.nerdfitness.com\/blog\/pull-up-alternatives\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em>The 5 Best Pull-up Alternatives<\/em><\/a>:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3831702\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/row_dowel.gif\" alt=\"This gif shows Jim doing a row on chairs\" width=\"523\" height=\"294\" \/><\/p>\n<p><b>Lastly<\/b><strong>: this workout will have you sweating like a pig and leave you <a href=\"https:\/\/www.nerdfitness.com\/blog\/i-worked-out-and-now-im-so-sore-help\/\" target=\"_blank\" rel=\"noopener noreferrer\">sore all over the next day<\/a>. <\/strong><\/p>\n<p>If you&#8217;re just moving beyond the <a title=\"Beginner Body Weight Workout\" href=\"https:\/\/www.nerdfitness.com\/2009\/12\/09\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Bodyweight Workout<\/a> for the first time, this workout might seem ridiculously difficult, which is fine.<\/p>\n<p><span style=\"font-weight: 400;\">The goal will be to go through as many circuits as you can without breaking form. <\/span><\/p>\n<p><b><i>\u201cWHAT IS A \u2018CIRCUIT\u2019?\u201d<\/i><\/b><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"What is Circuit Training? (Get Started at Home or the Gym)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/e5YmBRYozjo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>As Coach Lauren describes in the video above, in a\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">circuit routine<\/a>\u00a0you&#8217;ll do each exercise in succession without a break in between (if you&#8217;re able).<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Once you&#8217;ve finished all exercises in the circuit, do it again.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you&#8217;re still able after the 2nd run-through, go for a 3rd.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Because all of these exercises come one after another, you&#8217;re bound to get tired &#8211; that&#8217;s okay!\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Our goal is to give you a full-body workout that leaves you panting. <\/span><\/p>\n<p><b><i>\u201cHOW LONG SHOULD A BODYWEIGHT WORKOUT LAST?\u201d<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Go at your own pace, but the above 3 circuits and your warm-up and cool-down will take you about 25-30 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And speaking of warming up and cooling down&#8230;<\/span><\/p>\n<p><b>B<\/b><b>efore you start, do a <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>WARM-UP<\/b><\/a><b>:\u00a0<\/b><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Dynamic Warm-Up Exercises | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qQ96oXp5RTU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t forget to warm up. <\/span><span style=\"font-weight: 400;\">You can run in place, <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-jump-rope-ultimate-beginners-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">jump rope<\/a>, 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, if you want to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-stretch\/\" target=\"_blank\" rel=\"noopener noreferrer\">stretch and cool down after your workout<\/a>, here\u2019s a routine you can run through:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Cool Down\" width=\"950\" height=\"713\" src=\"https:\/\/www.youtube.com\/embed\/PrWRkJD2P7I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>If you are following this <\/b><b>bodyweight workout plan because you\u2019re trying to get in great shape without needing a gym, download our free-guide: <span style=\"text-decoration: underline;\"><em>Strength Training 101: Everything You Need to Know<\/em><\/span>.\u00a0<\/b>It&#8217;ll provide an exact plan to follow for growing strong.<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3990\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"116.202.106.128\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-26 17:03:11\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><b><a name=\"bodyweight_exercises\"><\/a>The 21 Best Advanced Bodyweight Exercises<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3594932 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-bodyweight-lift-713x475-1.jpg\" alt=\"This LEGO knows lifting himself up is a great advanced bodyweight exercise. \" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-bodyweight-lift-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-bodyweight-lift-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-bodyweight-lift.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-bodyweight-lift-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Let\u2019s go through each movement in the <a href=\"#advanced_bodyweight_video\">Advanced Bodyweight Workout Circuit<\/a>, so we can ensure you\u2019re doing each move correctly!<\/b><\/p>\n<p><strong>1) BODYWEIGHT SQUAT<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584779\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF-bodyweight-squat.gif\" alt=\"Do a proper bodyweight squat to work out your legs\" width=\"480\" height=\"270\" \/><\/p>\n<p>If you want even more instruction, here&#8217;s how to do a <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">proper bodyweight squat:<\/a><\/p>\n<p><strong>2) <b>ASSISTED ONE LEGGED SQUAT<\/b><\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3595104\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/assisted-one-legged-squat.gif\" alt=\"A small stool can help when you first start doing one legged squats!\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>3) ONE-LEGGED SQUAT (PISTOL SQUAT)<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3594768\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/pistol-squat.gif\" alt=\"The one legged &quot;pistol&quot; squat is a great advanced bodyweight movement. \" width=\"488\" height=\"275\" \/><\/p>\n<p><b>4) WALKING LUNGE<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594776\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/walking-lunge.gif\" alt=\"This gif shows the walking lunge, a great way to do bodyweight exercises in your own home!\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>5) JUMP STEP<\/b><b>-UPS<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3595122\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/step-up-jump.gif\" alt=\"Jump step-ups are perfect bodyweight moves you can try on your stairs.\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>6) ASSISTED PULL-UPS (WITH BAND)<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585413\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/assisted-pull-up-staci.gif\" alt=\"Staci using a band for an assisted pull-up, a great exercise for a bodyweight circuit.\" width=\"480\" height=\"270\" \/><\/p>\n<p>A <a href=\"https:\/\/amzn.to\/2YHyYRi\" target=\"_blank\" rel=\"noopener noreferrer\">resistance band<\/a> is a great tool to help build strength for proper pull-ups. <span style=\"font-weight: 400;\">It&#8217;s part of our arsenal for <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">getting your first pull-up<\/a>.<\/span><\/p>\n<p><b>7) NEGATIVE PULL-UPS<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585415\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/negative-pull-up.gif\" alt=\"Staci jumping up to do a negative pull-up., a great movement until you can bring regular pull-ups into your circuit.\" width=\"480\" height=\"270\" \/><\/p>\n<p>If you don\u2019t have a resistance band, you can <span style=\"text-decoration: underline;\">do negative pull-ups instead<\/span>. Jump and hold yourself above the bar, and then slowly, under control, lower yourself to the \u2018starting position\u2019 of a pull-up. Then repeat!<\/p>\n<p>This is a great way to build up enough strength to eventually get your first pull-up.<\/p>\n<p><b>8) PULL-UP<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585416\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/pull-up-staci.gif\" alt=\"A pull-up would be considered an advanced bodyweight movement, great for including in your at home training.\" width=\"480\" height=\"270\" \/><\/p>\n<p>We have a full guide on <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\" target=\"_blank\" rel=\"noopener noreferrer\">proper pull-up form<\/a> so you can hone your technique.<\/p>\n<p><b>9) CHIN-UPS<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585418\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/chin-up-staci.gif\" alt=\"A chin-up is a pull-up, but with your hands facing towards you.\" width=\"480\" height=\"270\" \/><\/p>\n<p>Much like a pull-up, but with your palms facing toward you.<\/p>\n<p><strong>Here\u2019s a video going over proper pull-up and chin-up form:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Proper Pull Up | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/IwlDSQx5u3A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p>If you can\u2019t do pull-ups or chin-ups, you have another option&#8230;<\/p>\n<p><b><a name=\"row\"><\/a>10) INVERTED BODYWEIGHT ROW (OVERHAND)<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585386\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-incline-inverted-row-1.gif\" alt=\"A bodyweight row like this is a great &quot;pull&quot; exercise you can while building up strength for pull-ups. \" width=\"480\" height=\"270\" \/><\/p>\n<p>An <a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">inverted bodyweight<\/a> row can be a great \u201cpull\u201d exercise if you can\u2019t do a pull-up yet, or if you don\u2019t have a proper pull-up bar nearby. Because a good sturdy table can be used for inverted rows:<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Bodyweight Row | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/OYUxXMGVuuU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>11) <b>INVERTED BODYWEIGHT ROW (UNDERHAND)<\/b><\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585390\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/bodyweight-row.gif\" alt=\"A underhand inverted bodyweight row can be exchanged for a chin-up while you build up your strength. \" width=\"480\" height=\"270\" \/><\/p>\n<p><b>12) ASSISTED BODYWEIGHT DIPS<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594813\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/assisted-dips.gif\" alt=\"A resistance band is a great way to get started with this bodyweight exercise. \" width=\"480\" height=\"270\" \/><\/p>\n<p><b>With a <a href=\"https:\/\/amzn.to\/2YHyYRi\" target=\"_blank\" rel=\"noopener noreferrer\">resistance band<\/a>, you can start performing assisted dips. <\/b>A great exercise while you build up strength for normal dips.<\/p>\n<p><b>13) BODYWEIGHT DIPS<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594828\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/dips.gif\" alt=\"Bodyweight dips are a great exercise to include in an advanced circuit.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>14) KNEE PUSH-UP<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3583789\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/knee-push-up.gif\" alt=\"Knee push-ups like this are a great way to progress to a regular push-up!\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>15) ELEVATED PUSH-UP<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584778\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/elevated-push-up.gif\" alt=\"Do elevated push-ups to work up to regular push-ups\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>16) REGULAR PUSH-UP<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3583748\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/push-up.gif\" alt=\"This gif shows Staci doing a push-up in perfect form.\" width=\"480\" height=\"270\" \/><\/p>\n<p>We have a whole article on how to\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">do<\/a><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\"> a proper push-up<\/a>, but we also cover it extensively in this 5-minute video<strong>:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Do a Proper Push Up (mistakes to avoid!)| Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/8V-ZUMvQKr0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>17) DECLINE PUSH-UPS<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594845\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/decline-push-up.gif\" alt=\"Decline push-ups like this are a great way to progress your bodyweight exercises. \" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>18) KNEE PLANK<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594852\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/knee-plank.gif\" alt=\"If you can&#039;t do a normal plank, start with doing them on your knees until you can advance.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>19) PLANK<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594853\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/10\/staci-plank.gif\" alt=\"The plank is a great bodyweight exercise to engage your core muscles. \" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>20) SIDE PLANK<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594864\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/side-plank.gif\" alt=\"Doing a plank on your side is a great way to progressive this bodyweight movement.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>21) <b>JUMPING JACKS<\/b><\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584801\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jumping-jacks-bodyweight-exercise.gif\" alt=\"Jumping Jacks are a great cardiovascular bodyweight exercise\" width=\"480\" height=\"270\" \/><\/p>\n<p>If you are looking for even MORE bodyweight exercises you can use in your workouts, make sure to check out our mega-resource:<\/p>\n<p style=\"text-align: center;\"><strong>\u00a0&#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">The 42 Best Bodyweight Exercises You Can Do Anywhere.<\/a>&#8220;<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta shortcode-form-12 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Get your Nerd Fitness Starter Kit<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>The 15 mistakes you don\u2019t want to make.<\/li>\n<li>Full guide to the most effective diet and why it works.<\/li>\n<li>Complete and track your first workout today, no gym required.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! 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method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3990\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"116.202.106.128\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-26 17:03:11\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"scale_bodyweight_routine\"><\/a>How to Scale Your Bodyweight Routine<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3594933 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-breakdance-713x475-1.jpg\" alt=\"These LEGOS use their bodyweight for their training...it just looks like dancing!\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-breakdance-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-breakdance-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-breakdance.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-breakdance-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>As I said earlier, this whole routine is scalable based on your ability. <\/strong> For example, here is a sample routine for somebody who has conquered the <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Bodyweight Workout<\/a> but can&#8217;t do the full routine above:<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>10 Bodyweight Squats<\/b><\/li>\n<li style=\"font-weight: 400;\"><b>10 Walking Lunges<\/b><\/li>\n<li style=\"font-weight: 400;\"><b>15 Jump Ups<\/b><\/li>\n<li style=\"font-weight: 400;\"><b>3 Assisted Pull-Ups <\/b><span style=\"font-weight: 400;\">(or 6 inverted bodyweight rows \u2013 overhand grip on table)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>8 Dips <\/b><span style=\"font-weight: 400;\">(or 10 decline push-ups if these are too tough)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>3 Assisted Chin-Ups <\/b><span style=\"font-weight: 400;\">(or 6 inverted bodyweight rows \u2013 underhand grip on table)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>10 Push-Ups<\/b><\/li>\n<li style=\"font-weight: 400;\"><b>30 Second Plank<\/b><\/li>\n<li style=\"font-weight: 400;\"><b>30 Jumping Jacks<\/b><\/li>\n<\/ul>\n<p><b><i>\u201cWHAT IF THE ADVANCED BODYWEIGHT WORKOUT IS TOO EASY FOR ME?\u201d<\/i><\/b><\/p>\n<p><b>Hm, well then, can you do 4 circuits instead of 3?<\/b><span style=\"font-weight: 400;\"> Or have you <a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/#circuit_training_workout_10\" target=\"_blank\" rel=\"noopener noreferrer\">tried a circuit that would make you worthy of a Spartan<\/a>?<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3557952\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/300_circuit_training_workout.gif\" alt=\"do the 300 circuit training workout to get strong like King Leonidas\" width=\"500\" height=\"206\" \/><\/p>\n<p><b>Whatever your fitness level, find a way to push yourself a little harder, get better, be faster, and grow stronger.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">We cover this extensively in our guide, <em><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-track-progress\/\" target=\"_blank\" rel=\"noopener noreferrer\">Tracking Your Fitness Progress<\/a><\/em>. <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">Keep track of<\/span>:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Your exact routine<\/span><\/li>\n<li><span style=\"font-weight: 400;\">How long it took you<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Which exercises wore you out<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Exactly how many reps you did<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Then make sure you do more next time!<\/span><\/p>\n<p><b><i>\u201cHOW OFTEN SHOULD I DO THE ADVANCED BODYWEIGHT WORKOUT?\u201d<\/i><\/b><\/p>\n<p><strong>Do this routine 2-3 times a week, but never on consecutive days<\/strong>. It&#8217;s a message we really strike home in our guide, &#8220;<em><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-often-should-i-work-out-the-ultimate-guide-for-building-an-exercise-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">How Often Should I Work Out?<\/a><\/em>&#8221;<\/p>\n<p>You don&#8217;t build muscle when you&#8217;re exercising, <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">you build muscle<\/a> when you&#8217;re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.<\/p>\n<p><strong>I like to follow a training pattern of:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength training<\/a> on one day (like this workout).<\/li>\n<li><a title=\"Interval training\" href=\"https:\/\/www.nerdfitness.com\/2009\/01\/27\/kick-your-ass-and-kickstart-your-metabolism-in-20-minutes\/\" target=\"_blank\" rel=\"noopener noreferrer\">20 minutes of interval training<\/a> on the next day.<\/li>\n<li>Back to <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a>.<\/li>\n<li>Back to interval training or rest!<\/li>\n<\/ul>\n<p><strong>Alternatively, pick one of these <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">fun exercises<\/a> to do on your <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-should-i-do-on-my-off-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">off days<\/a> instead!<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3602631\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/wayne-thumbs-up.gif\" alt=\"Wayne is stoked that he made his small change for weight loss.\" width=\"480\" height=\"264\" \/><\/p>\n<p><b>If you&#8217;re still uneasy about this advanced workout, start with our <span style=\"text-decoration: underline;\"><em>Beginner Bodyweight Workout<\/em><\/span> instead. <\/b>You can download a worksheet to get started when you sign-up for our free weekly newsletter:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta bodyweight shortcode-form-15 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Complete this workout at home, no equipment required<\/li>\n<li>Avoid the common mistakes everybody makes when doing bodyweight exercises<\/li>\n<li>Learn how to finally get your first pull-up<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3990\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"116.202.106.128\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-26 17:03:11\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"get_started_with_bodyweight\"><\/a><b>After the Advanced Bodyweight Workout: Next Steps!<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3594934 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-dancer-713x475-1.jpg\" alt=\"This dancer has advanced her bodyweight training to include catching some air!\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-dancer-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-dancer-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-dancer.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-dancer-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>This should help you get started with a really powerful bodyweight training routine. <\/b><span style=\"font-weight: 400;\">But we hear frequently that people want MORE instruction, MORE guidance, and MORE workouts. <\/span><\/p>\n<p><b>If that\u2019s you, we have MULTIPLE options <\/b><b>to take the next step. Pick the option below that best aligns with your goals and timeline:<\/b><\/p>\n<p><b>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 <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 coaching program<\/a>:<\/b><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tOur coaching program changes lives. Learn how!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>2) If you want a daily prompt for doing workouts at home, check out NF Journey. <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p><span style=\"text-decoration: underline;\">Try your free trial right here<\/span>:<\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>3) Enlist in the Rebellion!<\/b><span style=\"font-weight: 400;\"> We need good people like you in our community, the Nerd Fitness Rebellion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign up in the box below to enlist and get our guide, <\/span><strong><span style=\"text-decoration: underline;\"><i>Strength Training 101: Everything You Need to Know<\/i><\/span><\/strong><span style=\"font-weight: 400;\">. It\u2019ll help you start incorporating these advanced bodyweight moves into your training. <\/span><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3990\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"116.202.106.128\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-26 17:03:11\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><b>4) Level Up Your Workout! <\/b><span style=\"font-weight: 400;\">If you\u2019re looking for more workout routines to follow, I got you covered:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/lord-of-the-rings-how-to-get-in-great-shape-using-gymnastic-rings\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>How to Get Started with Gymnastic Rings<\/strong><\/a>: learn to train with gymnastic rings so you can eventually do epic moves like a Muscle-up!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-handstands\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do Your First Handstand<\/a><\/strong>: now we\u2019re talking! Learn the different progressions that will eventually have you getting your first freestanding handstand!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\"><strong>Beginner Strength Training Workouts<\/strong><\/span><\/a><span style=\"font-weight: 400;\">: start with bodyweight training and work up to barbell training!<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\"><strong>15 Circuit Training Routines<\/strong><\/span><\/a><span style=\"font-weight: 400;\">: if you enjoyed today\u2019s advanced circuit, I\u2019ve got many others for you to try out!<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>6 Levels of Gym Workouts<\/strong><\/a>: never wonder what to do in the gym again! Follow these 6 levels of workouts to go from Newbie to Gym Hero!<\/li>\n<\/ul>\n<p><b>I\u2019d love to hear how this workout was for you.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Leave a comment below with your results or any questions you have on advanced bodyweight training and how else we can help.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the Rebellion!<\/span><\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p><strong>PS:\u00a0<\/strong>Where do you go after you&#8217;ve crushed the <em>Advanced Bodyweight Workout<\/em>? Well, have you ever heard of the <a href=\"https:\/\/www.nerdfitness.com\/blog\/that-time-i-did-2440-pull-ups-the-60-day-plp-challenge\/\" target=\"_blank\" rel=\"noopener noreferrer\">PLP Progression<\/a>? There&#8217;s really no limit on how challenging that can get.<\/p>\n<p>Good luck!<\/p>\n<p><strong>###<\/strong><\/p>\n<p>All photo sources can be found right here: <a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\"><a href=\"https:\/\/www.flickr.com\/photos\/128161151@N08\/46526633355\" target=\"_blank\" rel=\"noopener noreferrer\">Scenes from an empty lot in Brooklyn<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/47441941291\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hanging<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/47389081122\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">B-Girl<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/47389081312\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Breakdance<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/40475986243\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fly<\/a>.<a href=\"#refmark-1\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/advanced-body-weight-workout-warning-this-will-kick-your-ass\/\">Advanced Bodyweight Workout Circuit: A Full Body Routine You Can Do At Home<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Want to get strong but hate the gym? No problem! With today\u2019s Advanced Bodyweight Routine, you can burn fat, build muscle, and get a great workout in! All with no gym membership required! It\u2019s the kind of workout we build through our online coaching program. If you\u2019re in a hurry, sign-up for our free weekly [\u2026]<br \/>\nThe post Advanced Bodyweight Workout Circuit: A Full Body Routine You Can Do At Home first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":815,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/10587"}],"collection":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=10587"}],"version-history":[{"count":3,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/10587\/revisions"}],"predecessor-version":[{"id":10603,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/10587\/revisions\/10603"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/815"}],"wp:attachment":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=10587"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=10587"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=10587"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}