Bodyweight workouts are good for burning calories. They are also a nice supplement to weightlifting programs, making them good on days you’re not lifting, allowing the body to still train, but recover in time for the next workout. They can help increase your movement quality, flexibility, work capacity, and muscular endurance.
Schedule: Complete workouts in order and alternate between Total Body and Circuits (ex. Mon: Total Body, Tue: Circuit, Wed: Total Body, etc.).
Types of Workouts: Total Body emphasizes building strength. Circuits are good for building muscular endurance or aerobic conditioning.