3 Day per Week Bodyweight Workout for Athletes

Are you an athlete looking for that edge? You can easily boost your muscular endurance, power, and strength with bodyweight movements.

Well, not easy. It’s going to take hard work. All you need is the right program. Luckily for you, Craig Ballantyne has hundreds of great workouts to choose from in his Bodyweight Deluxe package.

Here is a sample workout for athletes:

A1) Pull-up (3xMax Reps) 2-0-1
A2) Shoulder Press Pushup (3xMax Reps) 2-0-1
B1) Cross Crawl (30) 1-0-1
B2) Mountain Climber (20) 1-0-1
B3) Elbow-to-Instep Lunge (10) 2-1-1
B4) Ab Wheel (10) 2-0-1
B5) 1-Leg Ball Jacknife (10) 2-0-1
B6) Burpees (15) 1-0-1

The number in the parentheses are the repetitions. The “2-0-1” numbers represent tempo. For example, for the pullups you take 1 second to pull yourself up, and 2 seconds to descend back to starting position.

Lets go over some of the movements in the workout:

Mountain Climbers

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Start off at the top of the pushup position. Keep your abs tight. Pick one foot off the floor. Bend your knee and bring it up to your chest. Do not let your body sag when doing this. Bring the leg back to starting position, and repeat with the other leg.


Grab a pullup bar with a overhand, wide grip. Overhand means that the palms are facing away from you. Pull yourself up until your chin is over the bar.

Elbow to Instep Lunge

Stand with your feet shoulder width apart, and your hands clasped behind your head. Step forward with your right leg. Lower your body down by bending your knees until your left knee touches the floor. Now with your left elbow, twist towards the right and touch your left elbow to your right knee. Return to starting position and repeat on the other side.

Ab Wheel

Place your knees on a mat. Grab an ab wheel. Place and object in front of you, so that you know where to stop the movement. Move the wheel forward. Keep your abs tight and back straight. Move forward as far as you can, then reverse the movement. This is one repetition.

1-Leg Ball JackKnife

This is a tough one. If you can’t do it with one leg, do it with two legs. Place your leg on a stability ball, and your hands on the floor. Bend your knee and bring it towards your chest. Extend back to starting position. Complete all repetitions with one leg before performing it on the other side.


This is another tough movement. Stand with your feet shoulder width apart. Drop down into squat position and place your hands in front of your body. Kick your feet out. You should be in pushup position. Perform a pushup, then quickly bring your feet back in. From this position, explode up and perform a squat jump. Land back into squat position and repeat.

Click here to learn some simpler versions of the burpee.

This is just one workout you can use in your athletic quest. For more workout, I suggest you grab Craig Ballantyne’s Bodyweight Deluxe package.

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Parth Shah is the creator of ShahTraining.com which teaches people how to use mental mind tricks to conquer the world and become healthier and awesome in the process. Check out his Book Bodyweight Toughness Thanks, and enjoy the site!