This is a really great bodyweight training program that I personally have used that utilizes very simple exercises done one after the other. Number and time of waiting in between sets can be tweaked according to your level.

Here's a basic 4 week program. You can add sprinting or running in between the workouts if you want. The way it works is you do 3 exercises, push ups, planks, and pull ups one after the other with no break. That's one set. After one set, you wait one to two minutes for the next set. 3 setss are done each exercise session.

The numbers shown here are for a beginner level. You can change the days to whatever fits your schedule. If you're at a higher level, just add more repetitions, sets, and exercise days to your training (maximum number of suggested workout days are 4, unless you're at an advanced level).

Week One:

Sunday , Tuesday, Thursday:

• 10 Push Ups
• 30 Second Plank
• 2 Pull Ups

That is one set. Repeat 3 times with one to two minutes rest in between each set. Friday and Saturday are rest days.

Week Two:

Sunday, Tuesday, Thursday:

• 15 Push Ups
• 40 Second Plank
• 3 Pull Ups

That is one set. Repeat 3 times with one to two minutes rest in between each set. Friday and Saturday are rest days.

Week Three:

Sunday , Tuesday, Thursday:

• 20 Push Ups
• 50 Second Plank
• 4 Pull Ups

That is one set. Repeat 3 times with one to two minutes rest in between each set. Friday and Saturday are Rest Days.

Week Four:

Sunday , Tuesday, Thursday:

• 25 Push Ups
• 60 Second Plank
• 5 Pull Ups

That is one set. Repeat 3 times with one to two minutes rest in between each set. Friday and Saturday are Rest Days.

Good luck! If you're doing this workout program, feel free to chronicle your progress in the Fitness Journals Forum. Also, to ensure the best results, learn and discuss nutrition in our Food, Nutrition, and Supplements Forum.