Physical Training Program I: Bodyweight Circuit

Here’s an 8 week basic training program you can stick to and build on long term. This combines calisthenics, cardio, core, and mental toughness exercises while maintaining recovery and injury prevention.

• Duration: 8 weeks
• Frequency: 5 days per week (1 active recovery day, 1 rest day)
• Gear needed: A pull-up bar and an optional weighted vest
• What you'll do: bodyweight circuits and breathing exercises
• How long it'll take: 20+ minutes for circuit workouts
• What it'll prepare you for: crushing life and achieving your dreams

Bodyweight Circuit 🐒

By cycling through exercises like push-ups, squats, pullups and planks, you develop strength and stamina without overloading any single muscle group. This also enhances muscular coordination, endurance and movement efficiency.

The constant movement keeps your cardiovascular system engaged, helping to increase VO₂ max (the body's ability to use oxygen) and burn calories efficiently. Over time, this builds endurance, allowing you to perform at higher intensities for longer durations. Since bodyweight circuits can be adapted to any fitness level, they are an excellent way to develop strength and endurance in a time-efficient way.

All you need is your body, a timer and a pull-up bar. My $20 pull-up bar from Amazon goes in a door frame and can be put away after the workout.

Breathing Exercises 🐉

Breathing Exercises can enhance lung capacity and control, enabling runners to manage breath more efficiently and delay fatigue. They also promote relaxation, helping to maintain a steady heart rate during intense workouts and reducing the risk of overexertion.

Two types here: Box Breathing, which is used by Navy Seals and other high performers to improve concentration and Deep Calm Breathing which can help bring down your heart rate after a run.

Use the free Oak Meditation app for these breathing exercises.

Week 1-2: Build the Foundation 🏋️‍♂️

Your goal here is to master bodyweight basics and improve cardio endurance.

Daily Routine (5 Days)

• Anytime Breathing Exercises
  • 2 sets (2 min 8 sec) of Box Breathing, maybe before a workout
  • 2 sets (3 min 48 sec) of Deep Calm Breathing, maybe after a workout
• Morning Bodyweight Circuit
  • Repeat 4 rounds of:
  • 10 push-ups
  • 10 squats
  • 5 pull-ups (or max effort if you can’t do 5)
  • 10 sit-ups
  • 30-second plank
  • no rest between exercises, 1.5 min rest between rounds
• Evening Walk
  • 30 minutes minimum.

Week 3-4: Strengthen 💪

Push past your comfort zone here. You should be getting used to discomfort.

Daily Routine (5 Days)

• Anytime Breathing Exercises
  • 2 sets (2 min 8 sec) of Box Breathing, maybe before a workout
  • 2 sets (3 min 48 sec) of Deep Calm Breathing, maybe after a workout
• Morning Bodyweight Circuit:
  • Repeat 4 rounds of:
  • 20 push-ups
  • 20 squats
  • 5-10 pull-ups
  • 20 sit-ups
  • 45-second plank
• Evening Walk
  • 30 minutes minimum.

Week 5-6: Intensity 🔥

These weeks will push you hard. Recovery becomes critical here.

Daily Routine (5 Days)

• Anytime Breathing Exercises
  • 2 sets (2 min 8 sec) of Box Breathing, maybe before a workout
  • 2 sets (3 min 48 sec) of Deep Calm Breathing, maybe after a workout
• Morning Bodyweight Circuit:
  • Repeat 4 rounds of:
  • 30 push-ups (or failure)
  • 30 squats
  • 12-15 pull-ups (break into sets if needed)
  • 30 sit-ups
  • 60-second plank
• Evening Walk
  • 30 minutes minimum.

Week 7-8: YN 🥷

You should be stronger and tougher by now. Finish strong.

Daily Routine (5 Days)

• Anytime Breathing Exercises
  • 2 sets (2 min 8 sec) of Box Breathing, maybe before a workout
  • 2 sets (3 min 48 sec) of Deep Calm Breathing, maybe after a workout
• Morning Bodyweight Circuit:
  • Repeat 4 rounds of:
  • 40 push-ups (or failure)
  • 40 squats
  • 15-20 pull-ups (break into sets if needed)
  • 40 sit-ups
  • 1.5 minute plank
• Evening Walk
  • 30 minutes minimum.

Graduation 🏆

This training program was based on military-style PT and so we end it with a good old fashioned test. Take the test three days in a row, multiple times per day if you're feeling bold. Rest for a week once you're done and find something new to pursue! You'll win!!!

Physical Training Program Test

• 2-mile run (timed)
• Max push-ups in 2 mins
• Max sit-ups in 2 mins
• Pull-up max effort

Thank you for reading this post. If you liked it:

Subscribe to get updates on new blog posts, training resources, events and more. You'll get one email a week at most.

Check out some Research: our free collection of training plans, workout guides, nutrient-dense grocery lists, pace calculators, and other tools to support your quest.

Have a tip, story, or idea? It could end up in a future post. Email me anytime with questions, thoughts, or even confessions — we're all in this together.