Ever felt like you needed a gym membership, fancy equipment, or expensive protein shakes to get in shape? Well, I’m here to bust that myth wide open. What if I told you that the most effective gym is the one you carry around daily? Yep, I’m talking about your body!
This post provides the ultimate bodyweight workout plan to torch fat and sculpt muscle. No gym? No problem. No equipment? Who cares?
This plan is for you, whether you’re a busy parent, a traveler, or someone who likes the comfort of their living room over a crowded gym.
In the next few minutes, I’ll walk you through a killer bodyweight routine that’ll have you sweating, burning, and building in no time. The best part? You can do it anywhere, anytime.
Day 1: Chest & Cardio
- Arm Circles
- Knee Push-Up
- Incline Push-Up
- Push-Up
- Decline Push-Up
- Plank Jack
- Burpee
- Jack Knife
- Jab Cross
- Reverse Crunch
- Knee Plank
- Lying Leg Raise
Day 2: Back and Cardio
- Elbow Floor Lift
- Plank Lateral Arm Raise
- Seated Row with Towel
- Pulse Row
- Around the World Superman
- Inverted Row Between Chairs
- Russian Twist
- Jumping Jack
- Plank Jack
- Standing Crunches
- V-Ups
- Lying Leg Raise
Day 3: Shoulder and Cardio
- Bodyweight Front Raise
- Lateral Raises with Switching Palms
- Incline Push-Up
- Knee Push-Up
- Pike Push-Up
- Front Plank with Arm and Leg Lift
- Jab Cross
- Butt Kicks
- Jumping Rope
- Plank Jack
- Alternate Heel Touch
Day 4: Arms And Cardio
- Knee Diamond Push-Up
- Bench Tricep Dip
- Bodyweight Kneeling Tricep Extension
- Hammer Curl with Towel
- Reverse Bicep Curl with Towel
- Mountain Climber
- High Knee
- Burpee
- Jogging in Place
- Butt Kicks
- Plank Jack
- Jack Knife
Day 5: Leg and Cardio
- Wall Squat
- Squat
- Jumping Lunges
- Jump Squat
- Lying Leg Raise
- Standing Crunches
- Plank Jack
- Jumping Jack
- Bicycle Crunch
- High Knees
- Butt Kicks
- Alternate Heel Touch
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