Bodyweight Basics for Beginners

Train from anywhere with this 2-day bodyweight plan for beginners. No equipment needed — just you and your determination.

4 weeks

2 days

Beginner

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!
2 exercises
- Push-Ups
  Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.
  3 × 8, 10, 12
- Plank
  Hold this static position to fire up your core and build endurance.
  3 × 30 sec, 45 sec, 60 sec
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!
3 exercises
- Lunges
  A dynamic lower body exercise to build strength, balance, and flexibility.
  3 × 10
- Side Plank
  A powerful static move to build oblique strength and improve core stability.
  2 × 30 sec
- Glute Bridge
  Strengthen your glutes and improve your core stability.
  3 × 15

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