Bodyweight Basics

Barpath Fitness

Coach
Katie Kollath

Master Bodyweight Movements in Bodyweight Basics

You want to take your bodyweight knowledge to new heights but in these times, going to the gym isn’t always an option. Don’t let that stop you! By mastering a new skill with a solid foundation, you will find yourself more motivated and ready to tackle any challenge that comes your way.

Bodyweight Basics is a three-month full body program that aims to help you create a well-rounded physique and build on your strength with a measurable upper body and lower body goal.

In this program, we’ll focus on helping you master the push-up and crank out solid reps of push-ups. We will also teach you how to up-level your split squat training by focusing on the ATG Split Squat.

Once you finish this program (or if you feel comfortable with these movements, move on to Bodyweight Plus where we help you perfect pull-ups and shrimp squats.

We offer weekly total body workouts, progressions and demonstrations, ensuring you have guiding hands while you work towards these challenging, but exciting goals.

You only need a few things - a pull up bar, the space to practice our exercises, and a determined mindset!

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Master the Push Up
Progress towards your first push up and/or building endurance for multiple reps of push ups.
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Up-level Your Split Squats
Progress your knees-over-toes (or ATG) split squats. This lower body, unilateral exercise is a staple in our programming. It’s one of the best for hip, ankle, and spine mobility as well as increasing lower body strength!
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance.
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder and keep you going longer, all through an app.
Equipment
Required
Pull up bar
Recommended
Rings
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Sample Week
Week 1 of 12-week program
Sunday
Phase 1: Week 1, Day 1

A

Front Foot Elevated Split Squat

4 x 10 @ 10

B

Single Leg Toe Touch

3 x 10 @ 10

C

Prisoner Squat

4 x 10

D

Single Leg Good Morning (variation 1)

3 x 10 @ 0:01

E

Loaded Lunge Stretch

3 x 5

F

Plank

2 x 1:00

Monday
Phase 1: Week 1, Day 2

A

Push Up Eccentric

5 x 1 @ 0:06

B

Ring Rows

4 x 10

C

Ring Chest Flye

D

Handcuffs

3 x 10

E

German Squat

3 x 10 @ 0:30

Wednesday
Phase 1: Week 1, Day 3

A

Long Lunge Hold

3 x 0:45 @ 0:45

B

Ankle Dorsiflexion Split Squat

4 x 8

C

Hip Flexion Leg Lifts

3 x 5 @ 5

D

Jefferson Curl

4 x 5 @ 0:01

E1

Hip External Rotation Drill

3 x 10 @ 0:30

E2

Side Plank

3 x 0:45 @ 0:45

Thursday
Phase 1: Week 1, Day 4

A

Front Body Line

3 x 0:30

B

Push Up Isometric Hold - at first elbow bend

5 x 1 @ 0:10

C

Ring Facepull

4 x 15

D

Ring Push Up

4 x 10

E

Ring Biceps Curl

3 x 10

F

Hanging Knee Raise

3 x 10

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Level Up Your Bodyweight Training

No gym or fancy equipment required

Get Bodyweight Basics
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FAQs
How long does the program last?
This program is a three month commitment, but you will be able to progress into Bodyweight Plus if you're ready after this program. You could also repeat this program if you want to run it again.
How many days per week is this program?
Four days per week with two upper body and two lower body. You'll be able to move forward and backward in the app as well so you can do the workouts on any four days that are convenient for you!
What if I know how to do a push up?
We will take you through perfecting your push up form and challenge you with eccentrics and variations. If you feel like the program is too easy, you can always try our Bodyweight Advanced program where we focus on pull ups and shrimp squats.
Do I really need rings?
Rings are optional, but recommended. You can even hit up a local park and use any bar instead. We also offer alternative exercises if you don't have access to a bar or rings.
The Proof
verified-athlete-avatar Alisa

Bodyweight Basics Athlete

Verified Athlete

"I DIDN’T EXPECT TO BE SO SATISFIED BY A BODY WEIGHT PROGRAM BUT THEY HAVE SURPASSED MY EXPECTATIONS."

verified-athlete-avatar Hannah

Barpath Client

Verified Athlete

"KATIE AND HEATHER ARE EXCELLENT COACHES! THEY HAVE BEEN PHENOMENAL WITH HELPING ME WITH CHRONIC BACK AND HIP PAIN THROUGH IMPROVING MY MOVEMENT PATTERNS AND STRENGTH"

Bodyweight Basics