About This Program
No gym? No problem. A 4-week bodyweight program to build foundational strength and mobility. Perfect for beginners starting their fitness journey.
Program Structure
2 weeks · 4 total sessions
Week 1
2 days
Week 2
2 days
Week 1 Preview
Full Body A
- Push-ups — 3 × 8-12 · 60s rest
- Bodyweight Squats — 3 × 15 · 45s rest
- Plank Hold — 3 × 30s · 30s rest
- Glute Bridges — 3 × 15 · 30s rest
- + 1 more exercises
Full Body B
- Incline Push-ups — 3 × 12 · 60s rest
- Reverse Lunges — 3 × 10 each · 45s rest
- Dead Bugs — 3 × 10 each · 30s rest
- Wall Sit — 3 × 30s · 30s rest
- + 1 more exercises