Bodyweight Blueprint, The

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.

Audience

Fitness enthusiasts looking to use bodyweight training as all or part of their workout routine. Also for professionals looking for bodyweight workouts—or guidance on creating them—for their clients.

Part I. Essentials of Bodyweight Training
Chapter 1. Bodyweight Basics
Chapter 2. Constructing Bodyweight Workouts
Chapter 3. Progressing Bodyweight Workouts

Part II. Exercises
Chapter 4. Upper-Body Exercises
Chapter 5. Lower-Body Exercises
Chapter 6. Total-Body Exercises
Chapter 7. Core Exercises

Part III. Workouts
Chapter 8. Strength Workouts
Chapter 9. Performance Workouts
Chapter 10. Endurance Workouts
Chapter 11. Mobility and Flexibility Workouts

Brad Kolowich Jr., ACE-CPT, ACE-FNS, is an Atlanta-based certified personal trainer, founder of KoloFit Personal Training Studio, and coauthor of Fitter Faster: The Smart Way to Get In Shape in Just Minutes a Day. He is recognized for his work with business professionals, world-class athletes, fitness competitors, TV personalities, and some of Hollywood’s most notable celebrities. He is highly sought after worldwide by actors, actresses, and production companies for his ability to quickly prepare talent for the physical and aesthetic requirements of movies and television series. His work with actor Yahya Abdul-Mateen II has been featured in Men’s Health (Aquaman/Aquaman 2) and Men’s Journal (Watchmen). Other notable clients include Tyler Perry, Alicia Silverstone, Luke Evans, Rose Byrne, and Cody and Brandi Rhodes.

Kolowich was recognized as one of the Best of Atlanta Personal Trainers by the Atlanta Award Program in 2016, 2019, 2021, and 2022. In 2022, he was named one of the 10 Most Inspiring Business Leaders to Watch in 2022 by Tycoon Success business magazine.

KoloFit Personal Training Studio was selected as the Best Personal Training Studio in Atlanta in 2020 by GHP News, 2021 Fitness Studio of the Year by Corporate LiveWire Innovation & Excellence Awards, 2021 Best 1-to-1 Personal Fitness Studio in the United States by Acquisition International Business Excellence Awards, and the 2021 Best Fitness & Nutrition Facility by the North America Business Elite Awards.

Kolowich is a regular guest on national television programs, including on the Weather Channel as well as CNN’s HLN, CBS Atlanta’s Better Mornings, and FOX Atlanta′s Good Day Atlanta.

“In terms of fitness, Brad is honestly the most influential guy I’ve been blessed to come across. His workouts helped me prepare for some of my most strenuous movies roles. Now you too have access to his expertise, insights, and programming in The Bodyweight Blueprint.”
—Yahya Abdul-Mateen II, Actor Known for Roles in Black Manta, Aquaman, Aquaman and the Lost Kingdom, and Wonder Man

“As a former pro athlete and current fitness studio owner, I am very aware that we all need others to help us with our personal goals. Brad Kolowich is a secret weapon in the fitness world, and The Bodyweight Blueprint is great for anyone looking to reach their utmost potential.”
—Brandi Rhodes, Creator and Owner of Naked Mind Yoga + Pilates, Former Pro Wrestler, and Former Figure Skater

“Brad is the living example of what’s achievable through The Bodyweight Blueprint. Leading by example, he shows that symmetry and lean muscle are possible for a lifetime!”
—Rusty Joiner, Actor, Producer, and Fitness Model

Bodyweight Strength Workout
Decline Wall Push-Up
Intensification Methods for Progressive Overload