Last month, I wrote an article on the Hindu squat and I have been receiving a lot of questions about the Hindu push-up and how to program them together with the Hindu squat. So, I have decided to outline a very simple bodyweight program that you can follow either 2 or 3 days a week. You will train only 3 movements: the Hindu squat, the Hindu push-up and the pull-up.
If you’re someone who enjoys strength training but wants to take a break from weights or equipment, this bodyweight routine is a fantastic way to maintain your fitness — especially if you’re training outdoors, at home, or travelling. It’s also a method we’ve used successfully in our personal training sessions here in Booragoon when clients need to rebuild endurance or recover between heavier training cycles.
The plan is simple. There are two sessions that alternate with a day of rest between. You can do 2 or 3 sessions per week depending on time constraints. It looks like this:
| Session 1 | Session 2 |
| 100 Hindu Squats | 100 Hindu Squats |
| Pull-ups to session total — every time you stop, do 10 Hindu push-ups before your next set | Hindu push-ups to session total — every time you stop do, 5 pull-ups before your next set |
| 100 Hindu Squats | 100 Hindu Squats |
Every session is started and finished with 100 Hindu squats. Aim to achieve these in 3 minutes. Record your unbroken scores and keep trying to improve each session.
To progress the Hindu squats once the goal of 100 unbroken is accomplished, you can attempt them with a mouthful or water or add a 5lb weight vests. Keep adding weight over time as you get comfortable until you can do 100 with a 20lb vest.
Session one focuses on pull-ups. Use the chart below to determine how many pull-ups you will be aiming to complete each session. Once you achieve your session total in less than 5 sets go up to the next session total.
Complete a near maximum set of pull-ups (leave one in the bank). You will then need to complete 10 Hindu push-ups before your next set of pull-ups. Rest as needed, but try and keep it to a minimum. Keep going in this fashion until you have completed your session total. Don’t be surprised if you end up doing more Hindu push-ups than pull-ups in the first few sessions.
For session two, complete a near maximum set of slow and controlled Hindu push-ups. When you need to stop, do 5 pull-ups before jumping into your next set of Hindu push-ups. As with session one, when you can complete your session total in less than 5 sets, start aiming to achieve the next bracket.
Pull-ups Chart (Session 1)
| Current Max | Session total |
| < 10 | 30 |
| 10-15 | 50 |
| 15-20 | 75 |
| > 20 | 100 |
Hindu Push-ups Chart (Session 2)
| Current Max | Session total |
| < 10 | 30 |
| 10-15 | 50 |
| 15-20 | 75 |
| > 20 | 100 |
For elite level athletes, this program can be done with a vest from day 1. For raw beginners you can modify the Hindu push-ups by completing them from your knees and using a band for the pull-ups.
These sessions are repetitive, but if you’re looking for a minimalist approach for 4-6 weeks then this program will get your muscular endurance to an unparalleled level. A program like this can be a good reset if you’ve come off a particularly heavy strength training cycle or have some nagging injuries that you need to let heal.
Ready to Train Smarter?
If you’re in Booragoon and looking for a personal trainer or a customised approach to strength training that fits your lifestyle and goals, we can help. Whether you’re coming back from injury, building endurance, or want to take your bodyweight training to the next level — our team is here to guide you.
👉 Book a free 10-minute chat with one of our personal trainers and see if our approach is right for you!
