Bodyweight Anywhere
No gym? No problem. A complete bodyweight program you can do at home, in a park, or while traveling.
4 days a week · 8 weeks · Beginner · free in full
Upper Push — Chest, Shoulders, Triceps
- Push-ups: 4 × 10-20, rest 1 min
- Pike Push-ups: 3 × 8-12, rest 1 min
- Diamond Push-ups: 3 × 8-15, rest 1 min
- Tricep Dips (chair): 3 × 10-15, rest 1 min
- Plank Shoulder Taps: 3 × 10 each, rest 45s
Lower Body — Legs & Glutes
- Bodyweight Squats: 4 × 15-25, rest 1 min
- Reverse Lunges: 3 × 12 each, rest 1 min
- Glute Bridges: 3 × 15-20, rest 1 min
- Step-ups: 3 × 12 each, rest 1 min
- Calf Raises: 3 × 20-30, rest 45s
- Wall Sit: 3 × 30-60s, rest 1 min
Upper Pull & Core — Back, Biceps, Core
- Inverted Rows (table): 4 × 8-15, rest 1 min
- Superman Holds: 3 × 10-15, rest 1 min
- Doorway Curls: 3 × 10-15, rest 1 min
- Dead Bugs: 3 × 10 each, rest 45s
- Bicycle Crunches: 3 × 15 each, rest 45s
- Plank: 3 × 30-60s, rest 1 min
Full Body HIIT — Conditioning
- Burpees: 4 × 10, rest 45s
- Mountain Climbers: 4 × 20 each, rest 30s
- Jump Squats: 4 × 12, rest 45s
- High Knees: 4 × 30s, rest 30s
- Push-up to Plank: 3 × 10, rest 45s
Run day 1 with no account