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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 2 sets | 10 reps | 60s | |
2. Push-up | 2 sets | 10 reps | 60s | you can do half push-ups if you can't do it with proper form |
3. Single Leg Bodyweight Deadlift | 2 sets | 5 reps | 60s | |
4. Alternate Heel Touchers | 2 sets | 10 reps | 60s | |
5. High Knee Run![]() | 2 sets | 30s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 2 sets | 10 reps | 60s | |
2. Bench Dip | 2 sets | 10 reps | 60s | |
3. Bodyweight Reverse Lunge | 2 sets | 5 reps | 60s | Per Leg |
4. Crunches![]() | 2 sets | 10 reps | 60s | |
5. Heel Flicks![]() | 2 sets | 30s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 2 sets | 15 reps | 60s | |
2. Push-up | 2 sets | 15 reps | 60s | you can do half push-ups if you can't do it with proper form |
3. Single Leg Bodyweight Deadlift | 2 sets | 8 reps | 60s | |
4. Alternate Heel Touchers | 2 sets | 15 reps | 60s | |
5. High Knee Run![]() | 2 sets | 40s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 2 sets | 15 reps | 60s | |
2. Bench Dip | 2 sets | 15 reps | 60s | |
3. Bodyweight Reverse Lunge | 2 sets | 8 reps | 60s | Per Leg |
4. Crunches![]() | 2 sets | 15 reps | 60s | |
5. Heel Flicks![]() | 2 sets | 40s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 3 sets | 15 reps | 60s | |
2. Push-up | 3 sets | 15 reps | 60s | you can do half push-ups if you can't do it with proper form |
3. Single Leg Bodyweight Deadlift | 3 sets | 8 reps | 60s | |
4. Alternate Heel Touchers | 3 sets | 15 reps | 60s | |
5. High Knee Run![]() | 3 sets | 40s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 3 sets | 15 reps | 60s | |
2. Bench Dip | 3 sets | 15 reps | 60s | |
3. Bodyweight Reverse Lunge | 3 sets | 8 reps | 60s | Per Leg |
4. Crunches![]() | 3 sets | 15 reps | 60s | |
5. Heel Flicks![]() | 3 sets | 40s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 3 sets | 15 reps | 30s | |
2. Push-up | 3 sets | 15 reps | 30s | you can do half push-ups if you can't do it with proper form |
3. Single Leg Bodyweight Deadlift | 3 sets | 8 reps | 30s | |
4. Alternate Heel Touchers | 3 sets | 15 reps | 30s | |
5. High Knee Run![]() | 3 sets | 40s | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 3 sets | 15 reps | 30s | |
2. Bench Dip | 3 sets | 15 reps | 30s | |
3. Bodyweight Reverse Lunge | 3 sets | 8 reps | 30s | Per Leg |
4. Crunches![]() | 3 sets | 15 reps | 30s | |
5. Heel Flicks![]() | 3 sets | 40s | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 3 sets | 20 reps | 30s | |
2. Push-up | 3 sets | 20 reps | 30s | you can do half push-ups if you can't do it with proper form |
3. Single Leg Bodyweight Deadlift | 3 sets | 10 reps | 30s | |
4. Alternate Heel Touchers | 3 sets | 20 reps | 30s | |
5. High Knee Run![]() | 3 sets | 50s | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 3 sets | 20 reps | 30s | |
2. Bench Dip | 3 sets | 20 reps | 30s | |
3. Bodyweight Reverse Lunge | 3 sets | 10 reps | 30s | Per Leg |
4. Crunches![]() | 3 sets | 20 reps | 30s | |
5. Heel Flicks![]() | 3 sets | 50s | 30s |
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