Rhythm
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Bodyweight basics

Your first session

Four simple movements for legs, pushing and core control.

4 MOVEMENTS — 8 SETS

START HERE IF
Starting bodyweight training
BRING
Floor space
THE STRUCTURE
4 movements · straight sets

YOUR SESSION

Every set. Every rest.

  1. 01

    Bodyweight Squat

    2 sets × 10 reps

    90 sec between sets90 sec before next move
  2. 02

    Knee Push-Up

    2 sets × 8 reps

    90 sec between sets90 sec before next move
  3. 03

    Glute Bridge

    2 sets × 12 reps

    60 sec between sets60 sec before next move
  4. 04

    Dead Bug

    2 sets × 6 reps per side

    60 sec between setsFinish after the final set

Per-side targets mean left and right in every set.

Make it yours.

This session covers legs, pushing and core. Add a pulling session when you have access to a bar.