Beginner3 days / week30-40 min sessions10 exercises
Bodyweight At Home
Strength without equipment
Everything here needs nothing but your body and a sturdy surface. Progress by adding reps, slowing the tempo, or shortening rest between rounds.
Session progress
0 / 10 exercises
01
Circuit (3 rounds)
- Sets
- 3
- Reps
- 10-20
- Rest
- 60s
- Walking Lunge
No weights needed.
- Sets
- 3
- Reps
- 12 per leg
- Rest
- 60s
- Tricep Dip
Use a sturdy chair.
- Sets
- 3
- Reps
- 8-15
- Rest
- 60s
- Sets
- 3
- Reps
- 30-60s hold
- Rest
- 60s
- Sets
- 3
- Reps
- 20 total
- Rest
- 60s
- Sets
- 3
- Reps
- 15-25
- Rest
- 60s
02
Harder day (optional)
- Pull-Up
Use a doorway bar or playground.
- Sets
- 4
- Reps
- Max
- Rest
- 120s
- Sets
- 4
- Reps
- Max
- Rest
- 90s
- Sets
- 3
- Reps
- 6-10
- Rest
- 90s
- Sets
- 3
- Reps
- 15 per leg
- Rest
- 90s