Bodyweight Basics
No equipment needed. A minimalist 3-day programme using only your bodyweight for strength and endurance.
Difficulty: novice · Equipment: bodyweight
Schedule
Day 1: Upper Body
| Exercise | Sets | Reps |
|---|---|---|
| push up | 4 | AMRAP |
| pull up | 4 | AMRAP |
| plank | 3 | 45-60s |
Day 2: Lower Body & Core
| Exercise | Sets | Reps |
|---|---|---|
| dumbbell lunge | 4 | 12 each |
| russian twist | 3 | 20 total |
| plank | 3 | 60s |
Day 3: Full Body
| Exercise | Sets | Reps |
|---|---|---|
| push up | 3 | AMRAP |
| pull up | 3 | AMRAP |
| dumbbell lunge | 3 | 10 each |
| russian twist | 3 | 20 total |