Simple Start: 8 Week Bodyweight Program
Epic Race Training
General Fitness, Strength & Conditioning, Youth Sports, Functional FitnessStart Simple. Get Strong. is an 8-week bodyweight training program designed for teens and adults who are new to training or returning after time away
This program is for:
Beginners who want clear structure without overwhelming workouts
Teens who need safe, well-coached movement progressions
Adults looking for a simple way to rebuild consistency and confidence
Anyone who wants to train at home with little or no equipment
Unlike many programs that jump straight into intensity, this plan focuses on doing the basics well. Athletes progress through four clearly defined levels, spending two weeks at each level to allow proper adaptation, skill development, and confidence building. Every workout is coach-guided, easy to follow, and intentionally repeatable. The structure stays consistent so athletes can focus on improving their movement, pacing, and effort rather than learning something new every day.
If you are looking for a safe, effective way to get started, or get back on track, without needing a gym or complicated programming, this plan provides a simple path forward that works.
Start where you are. Build the habit. Get stronger.
Warm-up
A
2 rounds, easy pace 30 sec jumping jacks 10 air squats 10 arm circles forward + backward 10 inchworms or Toe Touches 20 sec plank
Level 1 Circuit
B
5 Rounds 6 Air Squat 6 Push-Up 6 Sit-Up 6 Dips (bench/chair) 6 Pull (row option)* :06 Sprint in Place Rest 60–90 seconds between rounds. Take extra rest if form breaks down. * Pulling Movement (choose one): Towel Row Backpack Row Table/Inverted Row Prone Y-T Raises If no equipment is available, choose an isometric pull and hold tension for 10–20 seconds.
Cool Down
C
30–60 sec quad stretch 30–60 sec hamstring stretch 30–60 sec chest stretch 30–60 sec shoulder stretch Deep breathing for 1–2 minutes
Warm-up
A
2 rounds, easy pace 30 sec jumping jacks 10 air squats 10 arm circles forward + backward 10 inchworms or Toe Touches 20 sec plank
Level 1 Circuit
B
5 Rounds 6 Air Squat 6 Push-Up 6 Sit-Up 6 Dips (bench/chair) 6 Pull (row option)* :06 Sprint in Place Rest 60–90 seconds between rounds. Take extra rest if form breaks down. * Pulling Movement (choose one): Towel Row Backpack Row Table/Inverted Row Prone Y-T Raises If no equipment is available, choose an isometric pull and hold tension for 10–20 seconds.
Cool Down
C
30–60 sec quad stretch 30–60 sec hamstring stretch 30–60 sec chest stretch 30–60 sec shoulder stretch Deep breathing for 1–2 minutes
Warm-up
A
2 rounds, easy pace 30 sec jumping jacks 10 air squats 10 arm circles forward + backward 10 inchworms or Toe Touches 20 sec plank
Level 1 Circuit
B
5 Rounds 6 Air Squat 6 Push-Up 6 Sit-Up 6 Dips (bench/chair) 6 Pull (row option)* :06 Sprint in Place Rest 60–90 seconds between rounds. Take extra rest if form breaks down. * Pulling Movement (choose one): Towel Row Backpack Row Table/Inverted Row Prone Y-T Raises If no equipment is available, choose an isometric pull and hold tension for 10–20 seconds.
Cool Down
C
30–60 sec quad stretch 30–60 sec hamstring stretch 30–60 sec chest stretch 30–60 sec shoulder stretch Deep breathing for 1–2 minutes
Rich Borgatti
I’m a strength and endurance coach focused on helping athletes build confidence through simple, effective training. My programs emphasize good movement, consistency, and progress without unnecessary complexity.
Build confidence, consistency, and strength with a coach-guided 8-week bodyweight program designed for beginners and teens. No gym required. Just show up, follow the plan, and finish stronger than you started.
Get Simple Start: 8 Week Bodyweight Program
