Question 1

Why no weights at all on this plan?

Accepted Answer

Two reasons:
Accessibility — the plan works anywhere, with zero equipment. No gym membership, no home setup, no excuses. That's the real lever for consistency in week 1.
Skill before load — push-ups, squats, and planks teach the fundamental movement patterns you'll use for years. Adding load before you can perform clean bodyweight reps just bakes in bad habits.

Once you can hit the targets at the top of each rep range with clean form, you've outgrown pure bodyweight. Move to Beginner Full Body Routine with dumbbells for faster progression.

Question 2

How long should I rest between sets?

Accepted Answer

60 seconds is the default, with one exception:
Push-ups, squats, reverse crunches: 60 seconds
Plank: also 60 seconds (the hold itself is taxing enough that more rest helps)

If you're not breathing easily by the end of the rest, take longer — there's no penalty. The 60-second cue is calibrated for moderate intensity; new lifters often need 90 seconds in the first 1–2 weeks while their conditioning catches up.

Question 3

Can I do this every day?

Accepted Answer

No. Even bodyweight training needs at least 1 rest day between sessions for your muscles, joints, and connective tissue to recover. The plan is built around 2 sessions per week (5 days off, 2 days on).

If you want to be active on rest days, do light walking, easy cycling, or stretching — nothing that taxes the same muscles or joints you trained. Activity helps recovery; another bodyweight session does not.

徒手燃脂

伏地挺身
3 × 8, 10, 12

平板支撑
3 × 30 sec, 45 sec, 60 sec

反向卷腹
3 × 12

常见问题

计划与此训练

徒手燃脂

伏地挺身
3 × 8, 10, 12

平板支撑
3 × 30 sec, 45 sec, 60 sec

反向卷腹
3 × 12

常见问题

计划与此训练

伏地挺身3 × 8, 10, 12

平板支撑3 × 30 sec, 45 sec, 60 sec

反向卷腹3 × 12

常见问题

计划与此训练

伏地挺身3 × 8, 10, 12

平板支撑3 × 30 sec, 45 sec, 60 sec

反向卷腹3 × 12

常见问题

计划与此训练

伏地挺身
3 × 8, 10, 12

平板支撑
3 × 30 sec, 45 sec, 60 sec

反向卷腹
3 × 12

伏地挺身
3 × 8, 10, 12

平板支撑
3 × 30 sec, 45 sec, 60 sec

反向卷腹
3 × 12