Bodyweight Workout Routines: Bodyweight 200

Today we’ll start a series on bodyweight routines. This obviously will be the first in the series. I’ll feature different bodyweight regimens for strength and conditioning every week, until…..until I get tired of typing. So, that will be, at least a couple of articles. Now I haven’t tried all of them. Most of the exercises I have done at some point or the other, but not necessarily in the particular order or combination prescribed in the routine. I’m just giving you some training options and you can try out the routines  and decide which ones you like. Bodyweight routines are attractive for obvious reasons, you don’t need much equipment or none at all, depending on the exercises and you can do them almost anywhere. No monthly fees either. Okay, enough chit chat…let’s get started…ready? Today we’ll feature the….

Bodyweight 200

Previously I’ve featured this as part of my Workout for stay t home Moms (Dads) post. It’s one of the best workouts I’ve ever done. In fact so good, I just had to give it, it’s own dedicated post. From Men’s Health, the Bodyweight 200, is an excellent workout you can do 3 times/ week. Preferably mon/wed/fri or tue/thurs/sat…that way you can have a rest in between. If you’re going to the park, you have almost everything you need (missing a swiss ball…we’ll substitute). The routine is as follows:

  • 30 Pushups
  • 30 Prisoner Squats
  • 10 Jumps/jump squats
  • 10 Stability Ball Leg Curls
  • 10 Stability Ball Jackknifes
  • 20 Step-Ups
  • 5 Pullups
  • 30 Forward Lunges
  • 20 Close Grip Pushups
  • 15 Inverted Rows
  • 15 Squats
  • 5 Chinups  (see below for videos of exercises)

Okay, so if you don’t have a swiss ball, you can substitute the leg curls with wall sits (for your hamstring) and replace jackknifes with planks (for your abs). If you are home and don’t have a chin up bar, buy a cheap doorway chin up bar.

13/1/09 carla pic david poole exercise number 1Forward Plank

Use a chair or park bench for step ups. The length of this workout depends on your level of fitness. Can you do it in 10-15 mins?, sure. But if you’re wall_sitjust starting it might take a little longer, maybe 20 mins or more. As you become more accustomed to it and your fitness goes up, you can shave off some minutes. Even then, if it is still too easy (doubt it) do a double…go a second time around. I guarantee this will get your heart pumping. I’ve done this particular workout and it can be a real challenge. When I did it, I would usually warm up with 5 laps (light jogging) around a track and some stretching, then right into it.

The reason I love this routine is because of its simplicity, no overly complicated sets and you can easily substitute the swiss ball exercises. If you do this in the morning, I’ll bet you won’t need that all important morning coffee. This routine will definitely wake you up and keep you going for the rest of the day. In future, we’ll look at the bodyweight 300 and the bodyweight 500. These are more complicated and the assumption is that you’re already in good shape. So, start here and I’ll see you in a week.


Videos of selected exercises

Prisoner Squats

Jump Squats

Stability Ball Hamstring Curls

Stability Ball Jackknifes

Step Ups

Pull Up/Chin Up

Forward Lunges

Inverted Rows

Close Grip Push Ups






P.S. The Healthy Goat is very tired from looking at all these exercise videos. He was there in spirit and is now physically drained (hey, watching other people work out, is hard work…no judgement please)


Update: The Tired Goat was last seen at “Mattresses ‘r us” with a huge crowd gathered around the showroom. He was confused by all the people gawking at him and glared angrily at them. Imagine, the nerve of these people….acting like they’ve never seen a goat sleeping on a bed.


Prisoner Squats from BodyWorks Lifestyle on Vimeo
Wall ball squat  image  used under a CC BY-SA 3.0 license.
Chair Step-Ups from Nicholas Rians on Vimeo
Pull Up VS Chin Up from Jim Diehl on Vimeo
SexyLegsWorkout from Laura McDonald on Vimeo
Inverted Rows – Overhand Grip from OneResult on Vimeo
Close-Grip Pushups from Dennis Heenan on Vimeo

10 thoughts on “Bodyweight Workout Routines: Bodyweight 200

  1. This is amazing! I am a young bodybuilder, and I love the exercises you listed. Plus these calisthenic workouts can be done almost anywhere, so there really is zero excuse for anyone to not do them. Keep it up, because you don’t know who you are inspiring! I will come back for more exercises like these ones, thank you!

  2. That looks like a pretty intense workout. I’ve actually been looking to supplement the P90X3 wit something else, or to just go in a different direction altogether. I’ve done the P90X and the P90X3 multiple times – I do a lot of work from home, so I specifically want something I can do at home. This does look intense so I might just try it…I also wanted something that would be around 30 minutes or so, and this looks just about right.

  3. That routine looks challenging and fun at the same time. I love its simplicity. In today’s world with so many things going on many people don’t get the chance to pump out 2 hour workouts. But everyone can spare 15 to 20 minutes.

    I’m going to give this workout regimen a try and see how it goes.

  4. Sounds good to me! I like the way you are targeting specific muscles with each exercise but then together it is a whole body workout for sure! Will it be ok to do the ladies version of pushups for a start? I really will need to work my way up to 30! I can do about 5 now….
    Thanks for the advice, Kris

    1. Yeah, sure. Do the pushups the “ladies version” and work up to doing them the conventional way. You will definitely still benefit.

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