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Bodyweight Basics

E
Exert@exert
General FitnessBeginnerbodyweighthome workoutno equipment
3 days/week
8 weeks
30 min/session
Equipment: bodyweight

No gym required. Build strength and muscle using only your bodyweight. Great for home training or travel with zero equipment needed.

Program structure · 3 routines

1Push-Up3×10
Bodyweight
C
2Lunge3×10
Bodyweight
C
3Plank3×1
Bodyweight
C
4Glute Bridge3×15
Bodyweight
C
5Dead Bug3×10
Bodyweight
I

1Diamond Push-Up3×8
Bodyweight
C
2Lunge3×12
Bodyweight
C
3Side Plank2×1
Bodyweight
C
4Bicycle Crunch3×15
Bodyweight
I
5Bird Dog3×10
Bodyweight
C

1Push-Up3×12
Bodyweight
C
2Jump Squat3×10
Bodyweight
C
3Mountain Climber3×20
Bodyweight
C
4Leg Raise3×10
Bodyweight
I
5Glute Bridge3×15
Bodyweight
C