BEGINEER FITNESS
HOW TO START WITH BODYWEIGHT & CARDIO
FOUNDATION • MOVEMENT • PROGRESSION
No gym, no equipment, no experience required. Here's how to build the foundation every fitness goal starts with.
By Ethan Clark • Ethan Clark Personal Training
WHY BODYWEIGHT MOVEMENTS?
🏠 NO EQUIPMENT
Bodyweight movements require little to no equipment.
🧱 REAL FOUNDATION
They build the foundation of movement and functionality.
✅ BEGINNER FRIEDNLY
They don't require prior knowledge or advanced techniques.
When we look at bodybuilding, powerlifting, or high-level athletic performance training, what do you notice? They all use a lot of equipment: machines, cardio equipment, free weights. Unless you go to a gym, most of this isn't accessible. So how do we get around this?
We use our bodyweight as our main form of resistance. Especially when beginning exercise, controlling our own body is key to functionality and movement, which develops our base, our foundation.
What happens to a building without a foundation? It collapses. Our body works the same way.
Without a strong base of support, our bodies can begin to break down over time. For some, building this foundation may look like walking without pain, picking up their kid without back pain, or doing their first push-up or pull-up. No matter your reason, all of these goals begin with building your foundation using bodyweight movements.
HOW MUCH DO I NEED TO KNOW?
What many people wonder is: how much do I need to know to begin with this style of exercise?
LITTLE TO NO KNOWLEDGE IS REQUIRED.
Bodyweight training gives us a great place to begin because we can focus on learning how to properly move and control our body before adding heavier resistance or more advanced techniques.
Beginning your journey with bodybuilding or powerlifting can introduce heavier weights and more advanced techniques. Without proper technique, progression, and recovery, that can increase the risk of injury.
I LEARNED THIS FIRST HAND
I came in with an intermediate level of weight training knowledge from football.
FOOTBALL
I transferred into powerlifting, and my body took heavy loads.
POWELIFTING
Inadequate technique and a lack of recovery led to pain and injuries. It destroyed a lot of my athleticism and the base of my body.
FOUR YEARS LATER
With my foundation damaged, one of the biggest things that helped fix these issues was returning to bodyweight movements.
BACK TO THE BASICS
I always keep bodyweight movements in my routine to keep my foundation strong.
FIVE YEARS LATER
SO WHERE DO YOU START?
If you're new to exercise, there's no reason to overcomplicate it. Start with basic movements that teach you how to control your own body, then progress as your strength, balance, and control improve.
START HERE
BEGINNER MOVMENTS
01
Bodyweight Squats
02
Glute Bridges
03
Reverse Lunges
04
Planks
05
Push Ups
CARDIO: Walking
You don't need to start with running or intense cardio. Walking builds your cardiovascular base while getting your body used to moving consistently.
HORIZONTAL POWER THAT CARRIES OVER THE FIELD
ADVANCED MOVEMENTS
04
Inverted Rows
01
Pull-Ups
01
Single-Leg Hip Hinges
01
Dips
01
Walking Push-Ups
CARDIO: Walking into running
Once your base is built, this is where you can start progressing from walking into running.
Don't rush progression. We're building a foundation. Master the basics first, then keep challenging yourself as your body becomes stronger and more capable.
Ready to get started?
Starting your fitness journey doesn't have to be complicated. Build your foundation, master the basics, and progress from there. If you're not sure where to start or want help building a plan around your goals, let's figure out the best place for you to begin.
Thornton • Northglenn • Westminster • Denver