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
- Bodyweight BlastKick 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 min2 exercisesstrengthmoderate
- Chest
Push-Ups
3 × 8, 10, 12Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.
Chest•Shoulders•Triceps - Core
Plank
3 × 30 sec, 45 sec, 60 secHold this static position to fire up your core and build endurance.
Abs•Obliques•Deep core
- Bodyweight BlastToday'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 min3 exercisesstrengthmoderate
- Legs
Lunges
3 × 10A dynamic lower body exercise to build strength, balance, and flexibility.
Quads•Hamstrings•Glutes - Core
Side Plank
2 × 30 secA powerful static move to build oblique strength and improve core stability.
Obliques•Abs•Deep core - Legs
Glute Bridge
3 × 15Strengthen your glutes and improve your core stability.
Glutes