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Beginner · 3 days / week

Bodyweight Anywhere

Three sessions a week using nothing but your own bodyweight. Perfect for travel, home training, or building a base before touching a barbell.

Goal: Get fit with zero equipment, anywhere

Monday

Push + Core

Push-up

pectorals

4 × 10-20

Decline Push-up

pectorals

3 × 8-15

Bench Dip (knees Bent)

triceps

3 × 10-15

Front Plank with Twist

abs

3 × 30-45 sec

Mountain Climber

cardiovascular system

3 × 20

TuesdayRest & recovery

Wednesday

Legs + Cardio

Jump Squat

glutes

4 × 12-15

Walking Lunge

glutes

3 × 10 / leg

Glute Bridge March

glutes

3 × 12-15

Burpee

cardiovascular system

3 × 10-12

High Knee Against Wall

cardiovascular system

3 × 30 sec

ThursdayRest & recovery

Friday

Pull + Core

Pull-up

lats

4 × 5-10

Chin-up

lats

3 × 5-10

Hyperextension

spine

3 × 12-15

Russian Twist

abs

3 × 20

3/4 Sit-up

abs

3 × 15-20

SaturdayRest & recovery

SundayRest & recovery

Swap in alternatives from the full exercise library