The Beginner Bodyweight Workout': Pathfit 2

PATHFit 2
The ‘Beginner
Bodyweight
Workout’
Exercise Technique
There is a right way, and a wrong

way. Squats and push-ups, in
particular, are technical exercises,
and can be dangerous if not learned
correctly
As a beginner, it’s important

you learn how to do these
movements properly. When
starting a beginner workout
routine like this one, your body
needs to learn the movement
patterns before increasing the
difficulty.
Our Training
Program
Warm Up
Upper Muscle Workout
ABS Building Excercises
Lower Muscle Workout

Let’s start with the SQUAT
Stand with your feet shoulder-width apart
and put your arms out straight in front of
you or behind your head.
Begin the descent by pushing your hips
back and bending at the knees. Look
straight ahead and keep your chest up to
ensure your back remains in a flat, neutral
position. Your back should remain in this
neutral position throughout the movement.
Squat down as low as you can whilst
keeping your back straight, and then lift
back up to the starting position by driving
through your heels. • Your weight should be
on your heels throughout the entire
exercise
PUSH-UP
Place your hands on the ground slightly wider
than shoulder width and then lower yourself
until your chest almost touches the floor.
To ensure you keep your body straight
throughout the movement ensure you
squeeze your glutes and tense your abs as if
somebody was going to punch you in the
stomach.
Keep your elbows close to your body. If you
can’t do a push-up don’t panic. Work up to
push-ups by doing push-ups against a wall.
The technique is exactly the same as above –
just against a wall. Place your hands just
beyond shoulder-width on the wall and start
pressing.
LUNGES
Keep your eyes ahead and

upper body vertical.
Engage your core (as above).
Step forward with one leg, and
lower your hips until both legs
are bent at a 90 degree angle.
Make sure your front knee is
directly above your ankle, not
pushed out too far, and make
sure your other knee doesn't
touch the floor.
Keep the weight in your heels
as you push back up to the
LYING HIP-RAISE
Lie on your back on the floor

with your knees bent and your
feet flat on the floor.
Place your arms out to your
sides at a 45-degree angle.
Engage your core (starting to
spot the trend?), then raise
your hips so your body forms
a straight line from your
shoulders to your knees.
Your torso and hips should
move as one unit. This means
the arch in your lower back
should remain the same from
start to finish
PLANK
Get into push-up position on
the floor.
Now bend your elbows 90
degrees and rest you weight on
your forearms.
Your elbows should be directly
beneath your shoulders, and
your body should form a
straight line from your head to
your feet.
Focus on tensing your entire
body. If you’re not shaking,
you’re not doing it properly.
Hold the position for the
prescribed length of time
Star Jumps/Jumping Jacks
Jump up and spread your legs

apart as you raise your arms to
the sides and over your head.
Repeat.
MAKING PROGRESS
Progressive overload is the concept of
placing demands on the body that must be
gradually increased over time in order to
continually force your body to adapt to new
stressors.
To keep challenging yourself with your

bodyweight, apply this principle and find a
way to add difficulty. Progressive overload
is achieved by varying any of the following
variables or by gradually progressing to
more difficult bodyweight exercises.
Before taking on tougher bodyweight
exercises, you should start by adjusting
any one of the following;
Number of reps – Up to a certain Circuits – Increasing the Rest – Reducing the

point, adding reps is a very effective number of circuits is an amount of time spent
way of adding difficulty. Challenge effective way of resting between each
yourself by working towards 30 reps challenging yourself. exercise or circuit increases
of each prescribed exercise (or 1 Once you can perform a intensity. Increasing
minute holding the plank). Once you total of 6 circuits you intensity is a great
way of burning more
can perform 30 reps, you should should progress to
calories in the same time
progress to a tougher variation and tougher exercises
frame
reduce the reps.
PATHFit 2
EXERCISE-BASED TRAINING
Thank You

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PATHFit 2

There is a right way, and a wrong

As a beginner, it’s important

Upper Muscle Workout

ABS Building Excercises

Lower Muscle Workout

Keep your eyes ahead and

Lie on your back on the floor

Jump up and spread your legs

To keep challenging yourself with your

Number of reps – Up to a certain Circuits – Increasing the Rest – Reducing the

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