BODYWEIGHT BASICS
WORKOUT SUMMARY
Main Goal
Functional Fitness
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
4 week
Days Per Week
3 days/week
Time Per Workout
15-30 mins
Equipment Required
No Equipment
Target Gender
Other
Description
"Bodyweight Basics" is a beginner-friendly, 4-week bodyweight workout plan that covers all the essential aspects of fitness. With workouts focusing on upper body, lower body, and core exercises, this program provides a solid foundation for anyone looking to maintain or improve their general fitness without the need for additional equipment or weights.
Key Benefits
Beginner-Friendly: Suitable for those new to exercise or looking for a bodyweight alternative.
Convenience: Requires no additional equipment, making it easy to do anywhere.
Total Body Workout: Targets upper body, lower body, and core muscles for a balanced fitness routine.
Time-Efficient: Each workout takes just 15-30 minutes, making it easy to fit into a busy schedule.
Foundation Building: Establishes a solid foundation for more advanced workouts in the future.
Day 1: Upper Body
| Exercise | Sets | Reps |
| Pull Ups | 3 | Failure |
| Inverted Rows | 3 | 10-12 |
| Dips | 3 | Failure |
| Feet Elevated Push-Ups | 3 | 15 |
Day 2: Lower Body
| Exercise | Sets | Reps |
| Squat jump | 3 | 30 sec |
| Walking Lunges | 3 | 20 each leg |
| Bodyweight calf raises | 3 | Failure |
Day 3: Core
| Exercise | Sets | Reps |
| Full sit ups | 3 | 15 |
| Lying Leg Raises | 3 | 15 |
| Oblique crunch | 3 | 20 |
| Bicycle Crunches | 3 | 30 sec |
| Plank | 3 | Failure |
