I already wrote about the best bodyweight workout for men that I do on Mondays. You can read my Monday workout routine by visiting this page here. Today is Wednesday, so I’m writing out my routine for today now, because I actually dive into it in about an hour or hour and a half, depending on how long it takes me to write this.
The workouts I’m writing about have been incredibly instrumental in shaping my body in ways I haven’t seen since college. I truly feel these are some of the best workouts I’ve ever done period. Over the years, I’ve done so many, in the gym, and out of the gym. In recent years, I’ve become a fan of home workouts. I’ve done P90X, P90X3, Insanity, and various other popular home workouts.
Some of those include weight lifting & cardio, while others are strictly cardio workouts. I’d follow an eating plan, and get mediocre results. So, how on earth in 2020, did I drop 3% body fat and 12 pounds within a few months, working out only 3 days a week (as opposed to 6 days a week that I used to do), using ONLY bodyweight training?
By the way, I started my program during the summer of the Covid pandemic, and I kept hearing from so many other people that they’re gaining weight cause they’re stuck inside.
Well, I’m still on my fitness journey, but the progress I’ve made so far has kind of blown my mind. Combined with a very simple nutrition plan and ridiculously simple cardio, this bodyweight workout will definitely get you results. But I will stress the eating plan is crucial to getting results.
The bodyweight workouts I’ll share with you on this page are what I do on Wednesdays. Also, I’m sharing with you what I do in month 2 of my workouts. The program I follow is a 3 month program. Some of the exercises from month 1 are slightly more advanced in month 2. Aside from one core workouts, Wednesdays are predominantly focused on legs.
What you’re about to read is my Wednesday bodyweight workout routine.
Let’s get to it.
Pistol Squat Progressions
This is an incredibly powerful leg exercise. It requires a lot of leg strength, coordination, balance. It’s going to build your entire lower body. The first step is to do a pistol squat onto a box or a couch or really whatever platform you have. Then work your way to a lower box or lower couch, etc…
I do my workouts using one leg first, . I start by sitting on the bench or couch and I try to explode up to sanding position. That’s one rep. After 6 – 8 reps, I switch to the other leg and do the same thing. After this, I do this same workout alternating legs.
If it becomes a bit too easy for you to do this exercise, I’d suggest to get to a lower platform to start from. Once you’ve mastered going to a lower platform, then eliminate the platform altogether. It will become incredibly challenging the lower you go down. If the box is very low or having no platform makes it hard to balance, just grab onto something for stability, which is totally fine.
If you get to a point where you master even having no platform at all, and simply need to hold on to something for balance, the next step would be to try doing this with no platform, and nothing to hold on to for balance. However, this is incredibly hard to do.
For an elite version of this, you could hold a plate or a weight, or even use a weighted vest to make this harder.
I do three sets of 6 – 8 reps (rest for 2 – 3 minutes in between sets).
Basically you’re going to squat down to be about parallel to the ground and then jump up as high as possible. These movements will make you very powerful.
You want to take the lunge position where one of your thighs is parallel to the ground, and then jump up as high as you can, and when you land, switch legs. Get as high as you can.
This workout is challenging your power and explosiveness, which will in turn make you more athletic. This workout is an advanced variation of squat jumps that I do in month 1.
I do three sets of 8 reps (rest 1 – 2 minutes in between sets).
Step ups are fantastic for working all the major muscles in your lower body. Although your quads are hit the most with this exercise, you’re also providing a great workout for your glutes, hamstrings, and calves.
This workout will improve your resilience to sports like biking and also running.
You simply step up with your foot onto a bench, box, or chair. You want to explode up. If you have a weighted vest, that will make the exercise harder. I do three sets by working one leg on my first set, then work the other leg during the second set. On my third set, I work both legs.
Since I don’t have a weighted vest, I’ve been starting to hold on to weight plates as I do these. Holding on to dumbbells or weights can be just as effective as having a weight vest. Another option would be to put weights inside a backpack if you want to increase the difficulty of this workout.
I do 3 sets of 8 – 15 reps (rest 1 minute in between sets).
Single Leg RDL (Romanian Dead Lifts)
This exercise is great for working your hamstrings and it’s wonderful for strength and conditioning purposes. This works single leg stability, which happens to be incredibly important to prevent injuries and helps improve overall athletic performance.
You should hold an object for balance. That could be the edge of a couch or chair or whatever you have near. If you can balance yourself, then fantastic. I compare physical form of this workout to is downhill skiing or possibly sprinting. .
This workout really does wonders for the hamstrings. If balancing yourself is too hard while doing this, make sure to grab an object. It takes a lot of balance and quite a bit of hamstring strength, especially if you do the variation without holding on to anything.
If you want to make this exercise more difficult, then you can hold on to a dumbbell while doing it. This is what I’ve been doing lately, and I hold onto the dumbbell with one hand while holding onto a chair’s edge with the other hand during this exercise.
I do 3 sets of 8 – 12 reps (rest 1 minute in between sets).
Single Leg Calf Raises
This workout actually gets hard enough to where I don’t even use any additional weight while doing these. Single leg calf raises strengthen your calf muscles, allowing you to jump higher. It also improves the definition, tone, and overall appearance of your lower legs.
All you need for this workout is a step, or six inch block, or a staircase. You can find a place to do this exercise just about anywhere.
You pretty much just use one leg to do all your calf raises, while resting your other foot behind the leg doing the work. You can hold onto something for balance.
I personally notice a major burn start to happen as I’m getting to the end of each set. But if for some reason you want these to be more challenging, you can wear a weighted vest, or put weight plates into a backpack.
I do 3 sets of 15 – 20 reps (rest 1 minute in between sets).
This final workout is my final Wednesday workout, and it’s the only one that does not target your legs specifically. But you DO use your legs to hold yourself up and it does work your quads in addition to your abs, obliques, hip flexors, shoulders, pecs, lats, and pecs.
It took me a while to work my way up to being able to do an L-sit for a full 30 seconds. My core has always been one of my biggest weaknesses when it comes to doing exercises.
But it’s awesome cause it keeps your whole body strong and helps with flexibility throughout your body.
You lift yourself up from the ground with your core. You need good flexibility in your hamstrings, so you can make this movement easier by using blocks, or parallel bars. This way you don’t have to have your legs all the way up.
The idea is to do three sets of 30 second holds. You should try to work your way up to having your legs be parallel, then challenge yourself to raise them higher than parallel once you can hold them parallel for a sufficient amount of time.
I do 3 sets of 30 seconds each (rest for 1 minute in between sets).
Those Are My Wednesday Bodyweight Workouts
This article was a continuation of what I believe to be the best bodyweight workout for men & was specifically explaining my Wednesday workouts.
Wednesdays are mostly all leg focused workouts.
The bodyweight workouts I do three days a week, combined with a simple nutrition plan, and insanely basic cardio have helped me get closer to my fitness goals in a shorter amount of time, than I can remember since college. Plus, these workouts are truly fun and different than anything I’ve tried before.
Click here to learn about my super simple nutrition plan that allows you to eat whatever you want.
As I mentioned, I dropped 3% body fat, and 12 pounds in just a few months by doing all these things, which I truly believe is the combination I mentioned in the previous paragraph.
Do you have any bodyweight workouts that you feel have helped you transform your body or that you swear are incredibly effective? I’d really love to know what you’ve tried, or anything you’d suggest adding to my routine. I’m always looking to learn more. If you have any comments on this topic or questions at all, please let me know and I’ll make sure to get back to you as soon as possible. Thanks so much for reading!