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Home Alone | Bodyweight Training
| Workout Summary | |
|---|---|
| Main Goal | General Fitness |
| Workout Type | Full Body |
| Targeted Gender | Any |
| Training Experience | Any |
| Program Duration | 8 Weeks |
| Days Per Week | 3 Days |
| Time Per Workout | 30-45 Minutes |
| Equipment Needed | Bodyweight |
| Recommended Supplements | Protein Powder, Multi-Vitamin, Fish Oil, Creatine |
No gym? No problem!
Don't lose ground on your fitness and mobility with this 3x/week plan designed with no equipment needed. The only thing this program needs is for you to stick with it! DISCIPLINE.
Use muscles not momentum to complete movements. Especially for bodyweight exercises, executing movements with proper form is paramount to keeping injuries away and getting the most out of your training.
No excuses for being stuck at home! You got this! 💪
***NOTE: All Time is in SECONDS!***
| Day 1 | |||||
|---|---|---|---|---|---|
| Strength Circuit (A) | |||||
| Exercise | Time | Rest | |||
| Sit-ups | 30 | - | |||
| Runner Stretch (E) | 30 | - | |||
| Superman | 45 | - | |||
| Glute Bridge | 60 | - | |||
| Bodyweight Squat | 60 | ||||
| Dynamic Plank | 60 | - | |||
| Jumping Jack | 60 | - | |||
| Bird Dog | 60 | - | |||
| Push Up | 60 | - | |||
| Sit Up | 60 | - | |||
| Rest | - | 2 Min. | |||
***For the exercises in BOLD, complete as a circuit for a warmup. Perform the exercises back-to-back with no rest between. You will perform 3 total rounds of the warmup circuit with NO REST between rounds.***
****For the exercises in Italics, Perform as a circuit for 3 rounds total. There is a 2 minute rest between rounds.***
-
| Day 2 | |||||
|---|---|---|---|---|---|
| Strength Circuit (B) - 3 Rounds | |||||
| Exercise | Time | Rest | |||
| Jumping Jacks | 45 | - | |||
| Elbow Plank | 30 | 30 | |||
| Bodyweight Squat | 45 | - | |||
| Plank to Push-up | 30 | 30 | |||
| Squat Jump | 45 | - | |||
| Decline Push-up | 30 | - | |||
| Glute Bridge | 30 | 30 | |||
| Wall Sit | 45 | - | |||
| Bear Crawl | 30 | - | |||
| Sit Up | 30 | - | |||
| Rest | - | 2 Min. | |||
Be strict with the rest times to maximize the circuit. Be aware of the time frames before you start the workout.
-
| Day 3 | |||||
|---|---|---|---|---|---|
| Recovery - 3 Rounds | |||||
| Exercise | Time | Rest | |||
| Dynamic Hip Flexor (E) | 45 | - | |||
| Runner Stretch (E) | 45 | - | |||
| Superman | 30 | - | |||
| Glute Bridge | 30 | - | |||
| Dynamic Frog Stretch | 45 | - | |||
| Downward Dog | 45 | - | |||
| Lying Piriformis (E) | 45 | - | |||
| Side Lying Thoracic (E) | 45 | - | |||
| Bodyweight Squat | 60 | - | |||
Give this recovery session your full attention. Don't aimlessly go through it. This will boost your mobility, improve your recovery, and keep nagging injuries away. Don't forgot to breath and RELAX during these stretches.
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