Build an ideal body with a bodyweight workout. Strength Workouts 50 pull-ups. 50 hanging leg raises. 100 dips. 100 burpees. 150 push-ups. 150 bench dips. 200 sit-ups. 150 lying leg raises. 250 squats. Plank for 500 seconds. 1000 jumping ropes. You can create your custom exercise. Each workout routine is designed for training 3 times a week for a year.