Bodyweight training program to improve muscle strength

To bridge the gap while you're away from the gym, we've put together a bodyweight training program. No equipment or extra weights are needed, and you can easily do it at home. The program consists of five blocks with different exercises. These are designed to alternately train joint and muscle structures, thus minimizing rest periods.

Each block constitutes a complete training session. They can be completed individually or consecutively. Depending on fitness level, the training duration and number of repetitions can be varied.

Block 1: Plank Circles
Training goal: Strengthening the anterior, posterior, and lateral muscle chains
youtu.be/taJpIbi69Rc

Block 2: Full Body Circuit 1
Training goal: Strengthening of the large muscle chains
youtu.be/CLQDkyVWbtE

Block 3: Abdominal Circuit
Training goal: Strengthening the rectus abdominis and oblique abdominal muscles
youtu.be/LnAI8hk0ABg

Block 4: Full Body Circuit 2
Training goal: Strengthening of the large muscle chains
youtu.be/zdYl2Vol980

Block 5: Leg Circuit
Training goal: Strengthening the lower extremities, primarily the front of the thighs and gluteal muscles.
youtu.be/SubC2qY1mD0

The training helps to stabilize and move the musculoskeletal system through muscle power. The exercises also allow for a direct transfer to strength qualities and movement patterns needed in everyday life, work, or for specific sporting activities.

Have fun staying fit!