Bodyweight Warrior
No gym? No problem. A 3-day bodyweight-only program perfect for training at home or while traveling.
General FitnessBeginnerLow
3 days/week40 min/session1 equipment type(s)
Weekly schedule
| # | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 0 | — | — | — | — | — | — | — |
| 1 | Pushups 3 sets · 8-10 reps | — | Inverted Row 3 sets · 6-8 reps | — | Bodyweight Squat 3 sets · 12-15 reps | — | — |
| 2 | Incline Push-Up 3 sets · 10-12 reps | — | Chin-Up 3 sets · 3-5 reps | — | Bodyweight Walking Lunge 3 sets · 10-12 each leg reps | — | — |
| 3 | Bench Dips 3 sets · 8-10 reps | — | Scapular Pull-Up 3 sets · 10-12 reps | — | Glute Kickback 3 sets · 12-15 each leg reps | — | — |
| 4 | Plank 3 sets · 30-45 sec reps | — | Reverse Crunch 3 sets · 12-15 reps | — | Single Leg Glute Bridge 3 sets · 10-12 each leg reps | — | — |
| 5 | Incline Walk 1 sets · 20 min reps | — | Incline Walk 1 sets · 20 min reps | — | Crunches 3 sets · 15-20 reps | — | — |
| 6 | — | — | — | — | Incline Walk 1 sets · 20 min reps | — | — |