Bodyweight Basics
Barpath Fitness
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!
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 @ 0:10
E
Loaded Lunge Stretch
3 x 5
F
Plank
2 x 1:00
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
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
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
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."
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"
