Beginner Bodyweight
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Beginner Bodyweight is for anyone just starting their movement journey or returning after a long layoff.
Over 6 weeks, we’ll build baseline strength & mobility with bodyweight exercises. Perform your first pushups & improve your ability to do the things you love!
All you’ll need are some gymnastic rings or railings - perfect for home training or practicing on the move.
Please share your progress with me @lukejonesmove & through the app! I’m here to coach & help you so please message or tag me
Goal:
Strength
Strength
Bodyweight, Home, Beginner, Strength
Goal:
Strength
Strength
Bodyweight, Home, Beginner, Strength
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
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About Luke Jones
Online personal trainer
Hi, I’m Luke - a Movement & Mobility Coach based in the UK.
At Hero Movement, I help athletes & everyday people build a healthy, heroic lifestyle filled with movement and adventure.
We do this through a wide range of practices, including mobility work, functional movement, calisthenics, conventional strength training, rope flow & rotational training, breath work, nutrition, recovery strategies, and more.
I’m a former multi-sport competitive athlete, training and competing in MMA, athletics, football and more. After a cocktail of injuries and health issues left me sidelined, I set out on a journey to reclaim my wellness and rebuild my physical movement base.
Through my site and here on Playbook, I share the practices and tools that I discovered on my search.
You’ll find mobility plans, strength programs, endurance & breathwork practices, and various skill-based workouts to help you craft a well rounded movement toolkit.
The idea is not just to help you build the physical, but also to hone the mental. So you have the resilience and capacity to overcome life’s challenges, and be the hero of your own story.
My work is inspired by many great teachers I’ve had the good fortune of coming across, including but not limited to: Kelly Starrett, Jill Miller, Thomas Myers, Pavel Tsatsouline and more.
Join today and take the next big step on your hero’s journey!
Frequently asked questions
Who is this program for (skill-level)?
Beginner Bodyweight is perfect for anyone just getting into exercise, or those returning to a movement practice after a long layoff.
If you already have training experience and can perform multiple pushups and/or pull-ups, check out one of my more intermediate to advanced programs.
What are the goals of the program?
Beginner Bodyweight is your 6 week introduction to bodyweight training. Our primary goal is to build a strong foundation of strength, mobility and movement capacity with simple bodyweight exercises.
Whether you’re looking to perform your first push-up, begin building lean muscle mass, or simply improve your ability to do the things you love - Beginner Bodyweight is your starting place.
We’ll set the groundwork required for you to progress onto more advanced bodyweight movements like pull-ups and handstands, and weighted movements in the gym if you’d like to take your movement practice further.
What equipment I need to participate in this program?
Gymnastic rings are ideal for the row progressions in this program, and will open up lots of options further down the line. Railings or a sturdy table can be a decent temporary alternative.
You may also need a sturdy stool or table for one of the early squat progressions, and a kettlebell, dumbbell or heavy backpack for the later progression.
Other than that, you’ll just need a small space to train in, a positive attitude and the desire to get started!
How to get the best out of the program?
Stick with the program for at least six weeks and I’m confident you’ll feel positive changes!
It’s also important to ensure you’re supporting the recovery process with adequate rest, good sleep and healthy eating.
Check out my Insights page for some useful resources!
How to schedule the program into a week?
The program consists of two full-body training session templates, Session A (S-A) and Session B (S-B).
The program is designed for you to perform up to 3x training session in a week, although we’ll ease into Week 1 with 2x sessions. You can stick with 2 if you find that this fits in. We finish off week 6 with 2 sessions at a higher intensity.
Utilise active rest days in-between where you play sports, walk, run or perform mobility work.
Suggested format:
Week 1
Mon - S-A
Fri - S-B
Week 2
Mon - S-A
Wed - S-B
Fri - S-A
Week 3
Mon - S-B
Wed - S-A
Fri - S-B
Week 4
Mon - S-A
Wed - S-B
Fri - S-A
Week 5
Mon - S-B
Wed - S-A
Fri - S-B
Week 6
Mon - S-A
Fri - S-B
How to get feedback & coaching?
Message me in the app for any questions you have. I’d also love to see your progress pictures/videos. Tag me on Instagram @lukejonesmove use the hashtag #heromovement
How should I progress through each exercise progression?
2-3 progressions are provided for the primary strength movements in the Build section of each session (V3 is harder than V1)
To progressively build strength, we suggest that you aim to increase repetitions every 1-2 weeks. Use the following as a template:
- In week 1, for each Build exercise, pick a progression you can perform comfortably for 3 sets of 8 reps, leaving 1-2 reps in the tank
- In weeks 2&3, we look to increase the number of repetitions per set, aiming for 8-10 reps per set
- In weeks 4&5, we add some more volume, aiming for 10-12 repetitions per set
- In week 6, we’re aiming to set rep records in the 2nd & 3rd sets, going close to max effort
Next time you work through the program, the goal is for you to move to the next hardest progression, starting at 3 sets of 8.
IMPORTANT: Progress may not be linear. You may need to start with a lower rep range. You may progress at a faster/slower rate - simply use the template as a guide & progress at your own pace
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