Bodyweight workout plan: tone your entire body in just four weeks!

Our bodyweight workout plan will tone your entire body and improve overall fitness in just a month

Woman following a bodyweight workout plan using TRX straps
(Image credit: TRX)

Welcome to this, our bodyweight workout plan! Over the course of four weeks, this exercise regime with help you tone your entire body, improve overall fitness and get you moving.

The plan has been devised by Matt Gleed, Senior Master Trainer at bodyweight workout specialist TRX. The workout plan uses TRX's bodyweight training straps, one of our top picks when it comes to the best workout equipment for home. When anchored to a lofted anchor point, this nifty cable system allows for safe and effective bodyweight exercising.

We start with eight exercises in the first week to help you get used to the basics and enhance your knowledge of better movement. As you get more familiar with the training and become stronger, Matt will guide you through exercise progressions week-by-week. Each week's workouts are outlined below.

He's helpfully also provided handy videos of each of the moves, which you'll find under the section titled, umm, The Moves.

Matt has even added a bonus fitness challenge, which features two AMRAP (as many reps as possible) circuits!

Bodyweight workout plan: key moves to master

Squat

Setup: Straps at mid length, standing facing anchor point

Instruction:

  • Stand facing the anchor with feet shoulder width apart and elbows at 90 degrees
  • Holding the straps with tension lower hips towards heels.
  • Maintaining a straight spine throughout extend legs back to start.

Low row

Setup: Straps at short length, standing facing anchor point.

Instruction:

  • Facing the anchor point hold the straps next to shoulders, extend arms and pull back keeping elbows in close to the body
  • Keep tension in the straps and through body

Step back lunge

Set-up: Straps at mid length, standing facing anchor point.

Instruction:

  • Facing the anchor with feet together
  • Hold the straps at 90º bend in elbow.
  • Take a large step back lowering the back knee towards the floor
  • Keep back straight throughout

Chest press

Set-up: Straps at full length, standing facing away from anchor point.

Instruction:

  • Standing facing away from anchor on the forefoot holding the handles with arms straight
  • Lower body forwards by bending at the elbows bringing the straps wide
  • Push against handles to extend arms back up

Kneeling roll out

Set-up: Straps at full length, facing away from anchor point.

Instruction:

  • In a kneeling position facing away from anchor
  • Hold the handles in front of shoulders with tension in the straps
  • Lean weight forwards with arms extending from shoulders

Hip drop

Set-up: Straps at mid length, standing sideways to anchor point.

Instruction:

  • Standing sideways to the anchor point, feet together holding the handles above the head
  • Lower hips away from strap, keeping elbows back and back straight

Lateral lunge

Set-up: Straps at mid length, standing facing anchor point.

Instruction:

  • Stand facing the anchor with feet together and elbows at 90 degrees
  • Holding the straps with tension take a large step to the side lowering hips towards the moved foot
  • Maintaining a straight spine throughout step leg back to start

Power pull

Set-up: Straps at mid length, standing facing anchor point.

Instruction:

  • Facing the anchor point hold one handle next to shoulder
  • Extend arm and allow the body to rotate
  • Reach with other hand towards floor then pull up on the handle to rotate back up

Squat row

Set-up: Straps at mid length, standing facing anchor point.

Instruction:

  • Stand facing anchor, lean back with arms bent at elbows, so hands are next to shoulders
  • Extend arms and lower hips towards heels
  • Return extending legs and bending elbows so body moves up towards anchor point

Forward lunge with i-fly

Set-up: Straps at mid length, standing facing away from anchor point.

Instruction:

  • Stand facing away from the anchor point with hands on the handles at shoulder height, feet together
  • Large lunge forwards, allowing arms to reach up over head above shoulders
  • Press against the handles to support you as you return foot back to start

Standing rollout

Set-up: Straps at mid length, standing facing away from anchor point.

Instruction:

  • Standing facing away from the anchor point, holding handles at shoulder height, lower body forwards by lifting straight arms upwards
  • Keep back straight throughout.

Squat jump

Set-up: Straps at mid length, standing facing anchor point.

Instruction:

  • Stand facing the anchor with feet shoulder width apart and elbows at 90 degrees
  • Holding the straps with tension lower hips towards heels
  • Maintaining a straight spine throughout extend legs jumping off floor
  • As you land return with control back to a squat

Step-back balance lunge

Set-up: Straps at mid length, standing facing anchor point.

Instruction: 

  • Stand facing the anchor with feet together and elbows at 90 degrees
  • Take one leg off the floor to float behind at knee height
  • Holding the straps with tension lower floating knee towards and past standing heel
  • Maintaining a straight spine throughout extend leg back to start

Chest press to rollout

Set-up: Straps at full length, standing facing away from anchor point.

Instruction:

  • Standing facing away from the anchor point in an athletic stance holding the handles at chest height, bending at the elbows lower body forwards
  • Return back to straight arms and raise arms forwards and up, keeping back straight and tension on the straps

Superman

Set-up: Straps at full length, standing facing away from anchor point.

Instruction: 

  • Stand facing away from the anchor with hands on handles
  • Bring handles to both sides of the chest and place the bodyweight on the handles
  • Walk back to a 45 degree angle, open feet slightly wider than hips and start on balls of feet
  • Drop down into a squat and drive through balls of feet back up to a standing position as you reach high
  • Sprinter Start

Setup: Straps at Full Length, Standing Facing Away from anchor point.

Instruction: “- 

  • Stand facing away from the anchor, place straps under the arms, bring handles to both sides of the chest and keep the bodyweight on the handles
  • Walk back to a 45-degree angle, centre the working leg to the anchor point and drop the opposite leg down into a lunge
  • Drive the back leg forward and up toward the chest, coming up on the ball of the foot

Front squat

Set-up: Straps at full length, standing facing away from anchor point.

Instruction:

  • Stand facing away from the anchor, place straps under arms
  • Bring handles to both sides of the chest and place the bodyweight on the handles
  • Walk back to a 45 degree angle, open feet slightly wider than hips and start on balls of feet
  • Drop down into a squat and drive through balls of feet back up to a standing position

Inverted row

Set-up: Straps at short length, standing facing anchor point.

Instruction: 

  • Under the anchor point, pull chest to handles, bending at the elbows
  • Keep back straight, lower back down, ensuring back is straight throughout

Crossing balance lunge

Set-up: Straps at mid length, standing facing anchor point.

Instruction:

  • Stand facing the anchor point, elbows under shoulders and palms facing each other
  • Centre working leg to anchor point and move other leg back into a lunge
  • Cross knee behind the working leg at ankle height floating
  • Drive up through front heel, returning back leg to start position

Bodyweight workout plan: week-by-week guide

Week 1

Perform each exercise for 1 minute, taking your time between the different exercises and repeat all the exercises twice.

Workout 1.1

  • Squat
  • Low Row
  • Step Back Lunge (Alternating)
  • Chest Press 

Workout 1.2

  • Kneeling Rollout (Left)
  • Hip Drop (Left)
  • Kneeling Rollout (Right)
  • Hip Drop (Right)

Workout 1.3

  • Lateral Lunge (Left)
  • Power Pull (Left) 
  • Lateral Lunge (Right)
  • Power Pull (Right)

Week 2

Perform each exercise for 1 minute, taking 30 seconds between the different exercises and repeat all the exercises twice.

Workout 2.1 

  • Squat Row
  • Step Back Lunge (Alternating)
  • Low Row 
  • Step Back Lunge (Alternating)
  • Chest Press 
  • Forward Lunge with I Fly

Workout 2.2

  • Kneeling Rollout
  • Hip Drop (Left)
  • Standing Rollout
  • Hip Drop (Right)
  • Kneeling Rollout

Workout 2.3

  • Lateral Lunge (Alternating)
  • Power Pull (Left) 
  • Squat Jump 
  • Lateral Lunge (Alternating)
  • Power Pull (Right)

Week 3

Perform each exercise for 1 minute, taking 15 seconds between the different exercises and repeat all the exercises twice.

Workout 3.1

  • Squat Row
  • Step Back Lunge (Alternating)
  • Low Row
  • Step Back Balance Lunge (Alternating) 
  • Chest Press 
  • Forward Lunge with I-Fly 
  • Chest Press to Rollout

Workout 3.2

  • Standing Rollout 
  • Hip Drop (Left) 
  • Standing Rollout 
  • Hip Drop (Right) 
  • Superman 
  • Power Pull (Left)
  • Power Pull (Right)

Workout 3.3

  • Lateral Lunge (Left )
  • Power Pull (Left)
  • Squat Jump 
  • Lateral Lunge (Right)
  • Power Pull (Right)
  • Sprinter Start (Left)
  • Sprinter Start (Right)

Week 4

Perform each exercise for 1 minute before adjusting the straps and moving to the different exercises straight away. Repeat all the exercises twice.

Workout 4.1

  • Squat Row
  • Step Back Lunge (Alternating)
  • Low Row 
  • Step Back Balance Lunge (Alternating)
  • Chest Press 
  • Front Squat 
  • Chest Press to Rollout

Workout 4.2

  • Chest Press to Rollout 
  • Hip Drop (Left )
  • Chest Press to Rollout
  • Hip Drop (Right)
  • Sprinter Start (Left)
  • Sprinter Start (Right)
  • Power Pull (Left)
  • Power Pull (Right)

Workout 4.3

  • Lateral Lunge (Alternating)
  • Inverted Row
  • Squat Jump
  • Chest Press
  • Crossing Balance Lunge (Left)
  • Crossing Balance Lunge (Right)
  • Power Pull (Left)
  • Power Pull (Right)
  • Sprinter Start (Left)
  • Sprinter Start (Right)

Bonus challenge

Duel Set AMRAP Workout

Do as many rounds as possible in 5 minutes of each set of exercises. There is no rest in the 5 minutes. Take 90 seconds rest between sets and remember to count your rounds!

Set 1

15 x Power Pull (Left)

15 x Squat Jumps

15 x Power Pull (Right)

Set 2

15 x Sprinter Start (Left)

15 x Chest Press

15 x Sprinter Start (Right)

For more TRX bodyweight workouts, go to trxtraining.co.uk

Stephanie Wood
Stephanie Wood

Stephanie is Editor of Fit&Well. She has previously worked for titles including Woman&Home, MSN and Stylist, covering all aspects of women’s lifestyle including health and fitness. Her preferred way of staying fit and well is sport: she regularly plays tennis and is obsessed with netball, which she's played since the age of seven. She currently plays with her London-based team, Cool Runnings, and is also a qualified Level 2 Netball Coach. During lockdown, Stephanie started strength training at home, and can now regularly be seen hobbling around her local area as DOMS kicks in. Happily, she’s since discovered the joy of recovery days. As a result, her top fitness tip is: invest in a foam roller!