We will make note of what specific core muscles each exercise targets. Welcome to SOA! This should help you get started with a bodyweight training routine. Stay for awhile! Moreover, these exercises are all relatively safe as they are bodyweight-only exercises. Training Level: Advanced Training Days: 4 Days Routine Duration: 3 months Warmup: 5–10 min warmup before you begin your workout Rest: 60 sec between sets Protein Intake: 1g of protein per pound of body weight Calorie Intake: 30 or 40% more Fat Intake: 0.5 gram per pound of body weight Sleep: 8 hrs Daily Workout Schedule. My name is Todd Kuslikis. Here at A Shot of Adrenaline I will teach you everything you need to know about getting fit and healthy using body weight exercises and bodyweight training.. The following exercises are categorized by beginner, intermediate and advanced core exercises. The workouts from this list are only for advanced athletes.All movements will take about 30-40 seconds to finish when an athlete is fresh and this time will increase when you progress through the workout. This includes body weight workouts, beginner to advanced body weight routines and hundreds of calisthenics exercises. Advanced Bodyweight Workout Start at the Beginner workout and move onto the Advanced when it becomes easy. … These exercises are what we consider to be the best core strengthening exercises. These are challenging exercises, so if you are a beginner, I recommend not starting off with them. Today, I’m going to teach you five of my favorite advanced bodyweight exercises to help you build whole body strength. These exercises will recruit your arms, shoulders, chest/back, core, and leg all at once. 1. Day 1 ( Monday): Chest, Back, Shoulder & Abs Making this list of bodyweight only moves make these workouts easier to finish but I bet that you will still have a hard time completing all of them, especially the +20 minute ones.