Bodyweight workouts are perfect for athletes who lack access to a weight room or expensive equipment. With a little space and your body weight (plus whatever weights you have lying around), you can get a full-body workout rivaling any you’d get in the weight room.

Start with these easy-to-follow complexes. (Check out the video player above to learn the value of following a complex training format). To start, do Complex 1 (lower body) on Monday and Thursday, Complex 2 (upper body) on Tuesday and Friday and rest on Wednesday. Finally, do the Finisher, a simple fitness test to gauge progress, either on Saturday or Sunday.

Complex 1

This complex works your lower body and focuses on high reps. Go as deep as possible on the Squats and pause briefly at the bottom of the hold before returning to starting position.

• Squats: 6×25
• Push-Ups: 6×10
• Alternating Lunges: 6×20
• Planks: 6×30 seconds

Complex 2

This complex gives you a quick upper-body blast with Push-Ups and Dips. Burpees at the end provide a much-needed cardio boost that will also keep your metabolism high.

• Push-Ups: 6×25
• Tricep Dips: 4×15
• Crunches: 3×30
• Burpees: 4×20

Finisher

• 100 Push-Ups
• 100 Crunches
• 100 Squats

Perform this at the end of every week to assess how far you’ve come. You are free to break up the numbers as much as you want—e.g., four sets of 25, five sets of 20, etc. It really does not matter as long as you complete 100 reps with proper form throughout. Time yourself and work to improve your time each week.