The Bodyweight Blueprint

Over 70 Workouts to Achieve Your Training Goals

Brad Kolowich, Jr.

• Publisher: Human Kinetics
• Year: 2025
• eBook ISBN: 9781718234284
• Edition: 0

A library of bodyweight-only workouts that can be done anywhere. High-tech machines, free weights, complex programs, gym memberships—there are so many tools to improve fitness, but you are likely overlooking the most powerful tool available to you: your own weight. The Bodyweight Blueprint is your guide to building the ideal bodyweight workouts for your goals, regardless of age, fitness level, or experience. With no equipment necessary, this unique programming guide offers 86 versatile exercises and 39 stretches that can be done wherever you are. Certified personal trainer Brad Kolowich Jr., whose client list includes Tyler Perry, Alicia Silverstone, and Luke Evans, is on a mission to show people the power of bodyweight exercises. In The Bodyweight Blueprint he includes over 70 simple and effective workouts that can be done with little or no equipment, including these:

• Strength workouts that target EVERY major muscle group and develop a solid foundation that translates into daily activities
• Endurance workouts designed to PUSH your limits and INCREASE your stamina
• Mobility and flexibility workouts to help IMPROVE range of motion and MAINTAIN joint health
• Performance workouts to BUILD athleticism and CHALLENGE your speed, agility, and power

Organized by body part, this user-friendly guide makes planning your workout easy. Whether you're targeting a specific muscle group or designing your own workout, this book will guide you through intensification methods, tempo, and protocols. Kolowich offers the tools to build unique workout programs and includes techniques that can be added to nearly any exercise to progress its difficulty. With tips for proper form, clear instructions, and variations, you'll have everything you need to take your fitness into your own hands and tailor workouts to your goals and abilities. Making fitness safe and approachable, The Bodyweight Blueprint will help you build a stronger, more resilient body, regardless of where you choose to work out. The Bodyweight Blueprint is the essential resource for those looking to get stronger without the hassle of equipment. Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

Table of contents

• Cover
• Title Page
• Copyright
• Dedication
• Contents
• Exercise Finder
• Foreword
• Preface
• Acknowledgments
• Part I: Essentials of Bodyweight Training
• Part II: Exercises
• Part III: Workouts
• References
• About the Author
• Earn Continuing Education Credits/Units