Body Weight Workout – For Anyone

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About the Body Weight Workout

We are not all great at body weight exercises like push ups, pull ups, squats, single leg squats or handstand presses. I know I struggle with doing a lot of these for any significant reps. However with the help of RBT, I have discovered a way to progressively overload  any body weight exercise to the point where I can do 5 or 50 reps.  As a result body weight workouts like this one have become a lot more fun and effective at increasing strength as well as lean muscle mass.

The key is to make sure you have a progressive overload onthe muscle which means making sure you have 3 to 4 different levels of bands to change the assistance or workload.

Best Body Weight Assisted Training Package

Large Single Band Package - Increase running strength

With the right band assistance you now have everything you need to turn your body into a barbell that can performing any body weight strength training exercise.

Let’s Get Started

Below are videos of several assisted body weight exercises you can choose  to plug in to this body weight workout.

Here are Your Workout Recommendations

  1. Pick two assisted band exercises to alternate  back and forth on.
  2. Perform the first exercise for 30 seconds doing as many reps as you can for each set. (If your goal is strength you will want reps/set to be around 8 to 12.)
  3. Rest for 30 seconds and repeat another 30 second work set using your second band assisted exercise.
  4. Perform 5 to 8 total sets of each exercise for a 10 to 15 -minute workout.

If you have more time…choose two new exercises and repeat that same workout cycle.

Exercise Options

Assisted Step Ups and Single Leg Squats

Assisted Pulling

Assisted Pushing

Assisted Lunges

Here are a few related articles

Best Body Weight Exercises

 Body Weight Training with Bands

Strengthening doing the Perfect Push up

Products Used in This Workout

One band will allow you to implement band assisted training but realize your body may need more assistance with specific exercises in order for you to create a progressive overload of the muscle. I recommend getting one of the following Single band packages.



Single Band Package Options


Large Single Band Package - Increase running strength