Of course there are.
FULL BODY 3 DAW
Basic bodyweight routine
- done thrice a week on non-consecutive days
- for absolute beginners to any form of fitness
- to be done in a circuit fashion
- leg exercise can be - lunges, get-ups, step-ups, eventually practice for pistol squats
Workout
A1 Pushups - 3xAMRAP / 60
A2 Chinups - 3xAMRAP / 60
A3 Leg exercise - 3xAMRAP / 60
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Advanced bodyweight routine
- also my ideal vision of a teen workout
- once you can do more than 20 reps on all exercises, you can add some weight (backpacks, belts, and similar)
- also to be done as a circuit, thrice a week on non-consecutive days
- for non-teens who wish to utilize this, superset exercises (don't do them as a circuit), up the rest times to 60 sec and do 3 sets of 8 to 12 reps
Workout
A1 Pistol squats - 2-3x10-20 / 45
A2 Dips - 2-3x10-20 / 45
A3 Chinups - 2-3x10-20 / 45
A4 Pushups - 2-3x10-20 / 45 -work your way up to a handstand pushup
A5 Inverted rows - 2-3x10-20 / 45
A6 Hanging leg raises - 2-3x10-20 / 45 -work your way up to a full hanging V-up
A7 Back extensions -2-3x10-20 / 45 -eventually, try glute-ham raises
Read more:
http://www.askscooby.com/excellent-postings/21-workout-routines-37958/#ixzz1Guw2iB3Z