All home plans
Beginner to Intermediate4 days per week8 weeks
No Equipment Workout
Build strength, improve conditioning and maintain fitness
Goal
Build strength, improve conditioning and maintain fitness
Difficulty
Beginner to Intermediate
Duration
8 weeks
Training
4 days per week
Workout length
25 to 40 minutes
Equipment
None
01
Who Is This Program For?
For anyone who wants to train at home without weights, machines or resistance bands.
02
Weekly Schedule
Monday
Upper Body + Core
Tuesday
Lower Body
Wednesday
Rest
Thursday
Upper Body + Core
Friday
Lower Body
Saturday
Optional walking
Sunday
Rest
03
Upper Body + Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-Up | 3 | 6 to 15 | 60 sec |
| Pike Push-Up | 3 | 6 to 12 | 60 sec |
| Superman | 3 | 10 to 15 | 45 sec |
| Diamond Push-Up or Knee Diamond Push-Up | 2 | 6 to 12 | 60 sec |
| Plank | 3 | 30 to 60 sec | 45 sec |
| Dead Bug | 3 | 10 each side | 45 sec |
04
Lower Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bodyweight Squat | 3 | 12 to 20 | 60 sec |
| Reverse Lunge | 3 | 10 each leg | 60 sec |
| Single Leg Glute Bridge | 3 | 10 each leg | 60 sec |
| Bulgarian Split Squat | 3 | 8 to 12 each leg | 75 sec |
| Calf Raise | 3 | 15 to 25 | 45 sec |
| Wall Sit | 2 | 30 to 60 sec | 60 sec |
05
Progression
Increase reps first.
Then increase range of motion.
Then slow the lowering phase.
Then move to a harder variation.