I train hundreds of athletes, including many collegiate and professional athletes. And some of these folks can move a lot of weight. However, bodyweight exercises are still an extremely challenging and effective way to build strength, size and endurance. (Learn more about the benefits of bodyweight exercises.)
Simply because you aren’t lifting weight doesn’t mean a workout cannot be challenging. With bodyweight exercises, if you only perform a few reps, you won’t get much benefit; but if you alter the workout to challenge your body, a bodyweight routine can leave even the fittest people groaning and fatigued.
The 225-rep, full-body workout below is organized in a circuit, which means you perform one exercise after another with no rest. This workout will build strength and size, elevate your heart rate and improve your endurance. For an additional challenge, perform 25 Jumping Jacks between exercises.
Perform this workout one or two times per week on non-consecutive days.

• 25 Prisoner Squats (hands behind head)
• 25 Push-Ups
• 10 Squat Jumps
• 10 Dips
• 10 Physioball Hamstring Curls
• 10 Physioball Pikes
• 10 Step-Ups each leg
• 10 Pull-Ups
• 15 Alternating Forward Lunges each leg
• 20 Close-Grip Push-Ups
• 15 Inverted Rows
• 15 Prisoner Squats
• 15 Push-Ups
• 5 Pull-Ups
• 5 Dips