Beginner-Intermediate Bodyweight fitness

This program can be done without any gym equipment, but adding resistance bands in for some exercises is optional for an additional challenge.

default

Week 1

Week 2

Week 3

Week 4

Walk

A Skip

Inchworm

Wall Sit

Pike Push Up

Lunge (Bodyweight)

Plank with Shoulder Taps

Iron Cross

Bear Crawl

Push Up (Knees)

Skater Hop

Dips Between Chairs

Split Squat (Bodyweight)

Superman

Leg Pull-In

Sissy Squat

Jump Squat

Arm Circle

Inchworm Walkout

Plank

Turkish Get Up

Push Up (Incline)

Rear Foot Elevated Split Squat

Sumo Squat

Marching Glute Bridge

Cannonball Crunch

Lateral Jump

Calf Raise (Bodyweight)

Good Morning (Bodyweight)

Narrow Push Up

Scapular Push Up

Lateral Bear Crawl

Walking Lunge

Hip Thrust (Bodyweight)

Hollow Rock

Inch Worm + Push Up

Reverse Plank

Squat (Bodyweight)

Bilateral Snapdown

Row Between Chairs

Single Leg Calf Raise

Lateral Lunge

Hip Bridge March

Copenhagen Plank

Lying Leg Raise

Lateral Shuffle

Hollow Hold

Bird Dog

Wall Press Dead Bug

Skull Crusher (Bodyweight)

Modified Dragon Fly

Split Squat Jump

Bulgarian Split Squat (Bodyweight)

0 reviews for Beginner-Intermediate Bodyweight fitness