BODYWEIGHT BRIGADE: FULL-BODY STRENGTH WITHOUT THE GYM

BODYWEIGHT BRIGADE: FULL-BODY STRENGTH WITHOUT THE GYM

You don’t need a gym to get strong. You don’t need equipment to build muscle, burn fat, and level up your conditioning. What you need is consistency—and a body that moves with purpose.

Bodyweight training is where discipline meets results. Whether you’re just getting started or you want to strip away excuses and build grit anywhere, this is your go-to full-body blueprint.

WHY BODYWEIGHT WORKS

No machines. No mirrors. Just work.

  • No Equipment Needed: Train at home, outside, or on the road.

  • Scalable for All Levels: Go from basic to brutal with simple tweaks.

  • Functional Strength: Build power through real-world movement patterns.

  • Minimal Time Commitment: No drive time. No distractions. Just focused intensity.

THE TACTICAL LINEUP: TOP BODYWEIGHT MOVES

PUSH-UPS
Primary: Chest, shoulders, triceps, core

  • Standard form: Hands just outside shoulder width. Lower until your chest is an inch from the floor. Drive up.

  • Variations: Incline, decline, diamond, explosive.

SQUATS
Primary: Quads, glutes, hamstrings, core

  • Feet shoulder-width. Sit back like there’s a chair behind you. Keep the chest up, knees behind toes.

  • Variations: Jump squats, sumo stance, split squats, pistol squats.

PLANKS
Primary: Core, shoulders, spine

  • Elbows under shoulders. Body in a straight line. Squeeze glutes, brace the core. Hold.

  • Variations: Side planks, leg lifts, plank jacks.

LUNGES
Primary: Legs, glutes, stability muscles

  • Step forward, drop straight down into 90-degree angles. Drive through the front foot to return.

  • Variations: Reverse, lateral, walking, jumping.

BURPEES
Primary: Full-body conditioning

  • Squat. Plank. Push-up. Pop up. Jump high. Repeat.

  • Variations: Add a tuck jump or skip the push-up for speed.

MOUNTAIN CLIMBERS
Primary: Core, shoulders, cardio system

  • In plank, drive your knees toward your chest quickly, alternating like you’re sprinting in place.

DIPS
Primary: Triceps, chest, shoulders

  • Use a bench or sturdy surface. Lower your body slowly, then push back up.

FULL-BODY BODYWEIGHT CIRCUITS

Workout 1: Tactical Foundation

  • Push-Ups – 15 reps

  • Squats – 20 reps

  • Plank – 1 minute

  • Lunges – 15 reps/leg

  • Burpees – 10 reps
    → 3–4 rounds. Rest 1–2 minutes between rounds.

Workout 2: Conditioning Assault

  • Jump Squats – 15 reps

  • Dips – 15 reps

  • Side Planks – 30 sec/side

  • Reverse Lunges – 15 reps/leg

  • Mountain Climbers – 1 minute
    → 3–4 rounds. Rest as needed. Go hard.

Advanced Option: Turn either workout into a HIIT circuit. 30 seconds per move, 10 seconds rest between. Push to near failure. Rest 1–2 minutes. Repeat 3–5 rounds.

FINAL WORD

This isn’t fluff training. These are the raw, stripped-down basics that build warriors—whether you’re getting started or getting back on track.

No gym? No excuses. You’ve got everything you need. Own your body. Earn your strength.

This is ApexFit. Simple. Brutal. Effective.

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