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Full Body

Bodyweight Basics for Beginners

Train from anywhere with this 2-day bodyweight plan for beginners. No equipment needed — just you and your determination.
60 min
2 days/week
strength
beginner
Start now
  • Bodyweight Blast
    Kick off your fitness journey with a strength-focused bodyweight workout that targets your chest, legs, and core. Expect a moderate intensity session with classic moves like push-ups, squats, planks, and reverse crunches. This routine is designed to build foundational strength, improve endurance, and boost your overall athleticism. Let's get moving and feel the burn!
    60 min
    2 exercises
    strength
    moderate
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EN - English
ES - Español
ZH - 中文
RU - Русский
DE - Deutsch
PT - Português
FR - Français
AR - العربية
  • Chest

    Push-Ups
    3 × 8, 10, 12

    Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.

    Chest
    •
    Shoulders
    •
    Triceps
  • Core

    Plank
    3 × 30 sec, 45 sec, 60 sec

    Hold this static position to fire up your core and build endurance.

    Abs
    •
    Obliques
    •
    Deep core
  • Bodyweight Blast
    Today's focus is on building strength using just your body weight. We'll target your chest, legs, core, and glutes with exercises like incline push-ups, lunges, side planks, and glute bridges. Expect a moderate intensity workout that will enhance your muscle endurance and tone. Let's get stronger and more defined, one rep at a time!
    60 min
    3 exercises
    strength
    moderate
    • Legs

    Lunges
    3 × 10

    A dynamic lower body exercise to build strength, balance, and flexibility.

    Quads
    •
    Hamstrings
    •
    Glutes
  • Core

    Side Plank
    2 × 30 sec

    A powerful static move to build oblique strength and improve core stability.

    Obliques
    •
    Abs
    •
    Deep core
  • Legs

    Glute Bridge
    3 × 15

    Strengthen your glutes and improve your core stability.

    Glutes
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