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At-Home Bodyweight Only Program

Bodyweight-only training for athletes with no equipment and no facility. Assignable as-is when the weight room is closed, travel gets in the way, or you are working with a remote group.

What you’ll learn

  • Keep athletes training with no equipment and no facility
  • Assign remote work that you can still monitor
  • Cover a closed weight room or a travel week without improvising
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Opens in the TeamBuildr app.

The first week

4 days · 37 exercises

What the opening week looks like. The full program continues in the TeamBuildr app.

Day 1

  1. 1Bodyweight Program Progression
  2. 2Burpees
  3. 3Body Squat
  4. 4Single Leg Hip Thrust
  5. 5Split Jump
  6. 6Walking Lunges
  7. 7Superman
  8. 8Calf Raises
  9. 9Bicycles
  10. 10V-Ups

Day 2

  1. 1Push Up
  2. 2Inverted Row (Inverted Pull Up)
  3. 3Supine Push Up
  4. 4Dive Bomb Push Ups
  5. 5Chin Up
  6. 6Noels
  7. 7Side Planks
  8. 8Push Up Plank
  9. 9Supine Y Raise Hold

Day 4

  1. 1Box Jump
  2. 2Sumo Squats
  3. 3Glute Bridge (non-weighted)
  4. 4Tuck Jumps
  5. 5Lateral Lunges
  6. 6Body Hip Hinge
  7. 73 Way Calf Raise
  8. 8Flutter Kicks
  9. 9Toe Touches

Day 5

  1. 1Inchworm Push Ups
  2. 2Pull-Ups
  3. 3Scap Retract PUP
  4. 4Plate Hand Step Ups
  5. 5TRX Row
  6. 6Weighted Dips
  7. 7TRX T Raise
  8. 8Plank to Push Up Hold
  9. 9Lying Heel Touch Side Crunch

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Format
Training program
Length
5 weeks