Program Description
A Month Of Home Workouts.
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Bodyweight Fitness
- EquipmentAt Home
- Program Length4 weeks
- Time Per Workout30 minutes
- CreatedFeb 16, 2024 09:05
- Last EditedSep 03, 2024 11:40
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.3 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
11 reps
2
Squat (Bodyweight)
1
11 reps
3
Push Up
1
11 reps
4
Hip Bridge March
2
6 reps
5
Plank
1
1.3 mins
6
Walking Lunge
2
6 reps
7
Glute Bridge (Bodyweight)
1
11 reps
8
Push Up (Incline)
1
6 reps
9
Mountain Climber
1
11 reps
10
Superman
1
6 reps
11
Vertical Jump
1
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
2
Squat (Bodyweight)
1
10 reps
3
Push Up
1
10 reps
4
Hip Bridge March
2
5 reps
5
Plank
1
1.5 mins
6
Walking Lunge
2
5 reps
7
Glute Bridge (Bodyweight)
1
10 reps
8
Push Up (Incline)
1
5 reps
9
Mountain Climber
1
10 reps
10
Superman
1
5 reps
11
Vertical Jump
1
3 reps
Week 1
1 / 4 Weeks
Day 5
1
Sit Up1 Set
10 Reps
2
Squat (Bodyweight)1 Set
10 Reps
3
Push Up1 Set
10 Reps
4
Hip Bridge March2 Sets
5 Reps
5
Plank1 Set
1.5 mins
6
Walking Lunge2 Sets
5 Reps
7
Glute Bridge (Bodyweight)1 Set
10 Reps
8
Push Up (Incline)1 Set
5 Reps
9
Mountain Climber1 Set
10 Reps
10
Superman1 Set
5 Reps
11
Vertical Jump1 Set
3 Reps
Day 4
1
Sit Up1 Set
10 Reps
2
Squat (Bodyweight)1 Set
10 Reps
3
Push Up1 Set
10 Reps
4
Hip Bridge March2 Sets
5 Reps
5
Plank1 Set
1.5 mins
6
Walking Lunge2 Sets
5 Reps
7
Glute Bridge (Bodyweight)1 Set
10 Reps
8
Push Up (Incline)1 Set
5 Reps
9
Mountain Climber1 Set
10 Reps
10
Superman1 Set
5 Reps
11
Vertical Jump1 Set
3 Reps
Day 3
1
Sit Up1 Set
10 Reps
2
Squat (Bodyweight)1 Set
10 Reps
3
Push Up1 Set
10 Reps
4
Hip Bridge March2 Sets
5 Reps
5
Plank1 Set
1.5 mins
6
Walking Lunge2 Sets
5 Reps
7
Glute Bridge (Bodyweight)1 Set
10 Reps
8
Push Up (Incline)1 Set
5 Reps
9
Mountain Climber1 Set
10 Reps
10
Superman1 Set
5 Reps
11
Vertical Jump1 Set
3 Reps
Day 2
1
Sit Up1 Set
11 Reps
2
Squat (Bodyweight)1 Set
11 Reps
3
Push Up1 Set
11 Reps
4
Hip Bridge March2 Sets
6 Reps
5
Plank1 Set
1.3 mins
6
Walking Lunge2 Sets
6 Reps
7
Glute Bridge (Bodyweight)1 Set
11 Reps
8
Push Up (Incline)1 Set
6 Reps
9
Mountain Climber1 Set
11 Reps
10
Superman1 Set
6 Reps
11
Vertical Jump1 Set
3 Reps
Day 1
1
Sit Up1 Set
10 Reps
2
Squat (Bodyweight)1 Set
10 Reps
3
Push Up1 Set
10 Reps
4
Hip Bridge March2 Sets
5 Reps
5
Plank1 Set
1.3 mins
6
Walking Lunge2 Sets
5 Reps
7
Glute Bridge (Bodyweight)1 Set
10 Reps
8
Push Up (Incline)1 Set
5 Reps
9
Mountain Climber1 Set
10 Reps
10
Superman1 Set
5 Reps
11
Vertical Jump1 Set
3 Reps