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Perform the following routine three times per week on nonconsecutive days such as monday, wednesday and friday. Rest 30 – 60 seconds between sets. Combine them for the ultimate chest day bodyweight workout. Or, sprinkle a few in to your total-body routine. For access to exclusive gear videos, celebrity interviews, and more, subscribe on youtube! Compound exercises typically get all the glory because they allow you to hoist bigger weights and also count as functional training, but isolation moves are actually pretty important for bodybuilding workouts: "because these exercises focus on one muscle at a time, they're effective in increasing the size of muscle fibers, a major goal of all bodybuilders," says martinez. Calisthenics exercises like push-ups, pull-ups, squats, bridges, dips, and leg raises can be enough on their own! if you have a background in yoga, pilates, or any kind of dancing, you will see a lot of carryover with these exercises, and your added strength and agility will help you get more out of these other activities. "the great thing about bodyweight exercises is that you get more 'mobility' demands in most exercises, so that helps the body become more athletic. One of best bodyweight compound exercises, the push up (or press up) works your arms and also your pecs (chest) toning and strengthening your upper body all in the same time. The above workout is a great full body workout for women that can be used regardless of your goal. The set up of the program allows you to maximize your results in the gym – whether you are looking to build lean muscle, burn fat, increase your strength, or a combination of all of those goals. 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