What body weight routine should I start?

Answered on August 19, 2014
Created October 23, 2011 at 2:26 PM


I have been doing the Primal Fitness routine for about 4 months. Now I've grown bored of it and would like to swap for something else. Convict Conditioning seems alright, but what's up with, say, the routines that only list 2 exercises per workout?!

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9 Answers



on October 23, 2011
at 05:46 PM

I carry this list of CrossFit bodyweight workouts when I'm on the road. The list (or combinations of the workouts listed) could keep a person going for awhile: board.crossfit.com/attachment.php?attachmentid=2743&d=...



on October 23, 2011
at 05:35 PM

Convict Conditioning is great, and if done properly is a great workout. Most people love feeling tired after a workout, however that's not the best indication that you're getting stronger.

CC will give you moves that increase your strength, and the 2 exercise routines set you up for much better recovery and faster gains. This setup worked great for me and lets me keep fresh enough to let me still do all my other activities without any negative effects or risking over training.


on October 23, 2011
at 07:53 PM

Depends on what your fitness goals are:

  • Are you trying to gain pure strength?

  • Are you trying to gain lean muscle?

  • Are you trying to cut fat?-

  • Are you trying to increase cardiovascular capacity?

Most people (myself included) are basically just wanting to look good naked, and an "aesthetic goal"(e.g., sub 10% bf) is very important, but I also would throw in a "performance goal"(e.g., 500 lb 1rm deadlift) in there as well. So, basically is your "body weight training" going to get you to those aesthetic and performance goals.

Body weight conditioning is great, but if you're really looking to increase muscle mass, cut fat and gain overall strength I would focus on a progressive weight training program.

I've done p90x, the insanity workouts, and a lot of body weight training stuff and although it does get me pretty jacked and lean, it was dramatically detrimental to my overall strength (deadlift, bench, squat went down 25%-40%).

So my advice would be to focus on progressive weight training and throw in metabolic conditioning and plyos twice a week. Eat a ton of protein, and keep your carb intake down on off days.

Anyways sorry about the rambling, coffee got me going...


on October 23, 2011
at 10:13 PM

Chin-ups (with weights and without) Dips (with weights and without) Hand stand push ups Squats Burpees



on October 23, 2011
at 07:57 PM



on October 23, 2011
at 06:54 PM

Checkout http://stronglifts.com 5x5. Great for beginners, and anyone looking to add strength.


on October 23, 2011
at 06:03 PM

Check out http://www.globalbodyweighttraining.com/ My friend, Mike Fitch, has an entire system (and website, blog, DVD's, etc) based on bodyweight training. He has everything from beginner to super advanced. And, it is fun!



on October 23, 2011
at 05:23 PM

I really like P90X Chest & Back. Pushups, pullups and a few dumbbell moves.



on October 23, 2011
at 05:03 PM

Handstands/handstand pushups are a great part of any workout regimen.

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