Bodyweight Only Workout Program

By | January 26, 2016

Bodyweight only workout programs tend (in my experience) to focus on the same four or five old exercises repeated over five or more sets. YAWN! There are many FUN ways to use your own bodyweight to good effect without resorting to ten sets of lunges or push ups.

Chinese Radio Calisthenics


The Internal Force Fitness Chinese Calisthenics book is based on one of the latest sets of Public Broadcasting Gymnastics (or Radio Gymnastics) which are a series of free-standing, bodyweight only exercises that can be practised in limited space. At around 10 am and 3 pm every day, instructions are ‘broadcast’ on the radio along with a tempo, allowing millions of Chinese people to complete the movements together. As a bodyweight only workout program, it is different to anything you have seen before!

This set of Public Broadcasting Gymnastics includes:

  • A warm up
  • Upper limb movement
  • Neck movement
  • Chest movement
  • Lower limb movement
  • Whole body movement
  • Running and jumping.

ALL in under 5 MINUTES (4 minutes, 45 seconds if you were following along to the radio broadcast!)

Bodyweight Only Exercises

This set of exercises places emphasis on the coordinated development of the whole body, as well as introducing elements of:

  • Archery
  • Aerobics
  • Martial Arts
  • Shuttlecock kicking
  • Swimming
  • Bowling
  • Modern dance

Will Bodyweight Only Exercises Make Me Fit?

These exercises have been the subject of rigorous testing to produce a moderate intensity exercise routine that has a positive effect on motor skills (in that they require the integration of muscular, skeletal and neurological functions). Each exercise also works a particular range of motion, and thus overall the routine provides good, gentle exercise to all body parts. The large muscle groups are all utilized, lubricating all of the joints in the body, and improving circulatory and respiratory fitness.

The aim of this broadcast gymnastics exercise routine is to improve the operating system of the human body (aren’t you due an upgrade?).

Remember, in China, this is a public fitness exercise programme for all ages and abilities.


The 4+ minutes of exercise are divided into sections including:

  • Stretching exercises
  • Chest exercises
  • Kicking/Leg exercises
  • Lateral movement exercises (side to side)
  • Whole body movement exercises
  • Jumping exercises
  • Winding down exercises

The aim is to focus on enthusiasm for exercise and to attract normal people to take part in some form of daily exercise.

The time to start is now…

Everyday Exercise Routines Kindle

In a few seconds you will see a link to download the full PDF from Gumroad – a secure file sharing website:

Author: Richie Neville

My name is Richie Neville and I am not now, nor have I ever been, a professional athlete. I do not approach my fitness training as one who has ever had the external support of coaches, nutritionists, therapists and trainers. I am just a normal guy who wants to stay as fit as I can for as long as I can. None of the exercises I promote are 'insane' or 'x' rated. Join me at Internal Force Fitness to find out more.

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