Free personalized workout plan

Beginner Bodyweight Workout

By Steve Kamb

Experience

Beginner (1-2 years)

Days per week

1 day

Time

66 minutes

Genders

Goals

Build Muscle (Female | Male)

Fat Loss (Female | Male)

Gain Strength (Female | Male)

Description

This workout is for those who want to build muscle, gain strength, and break a sweat without leaving their house. This basic home workout can be completed anywhere, and will hit all of the major muscl

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Source

www.nerdfitness.com

Equipment

Bodyweight, Box

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

66 minutes

Genders

Days per week

1 day

Goals

Build Muscle (Female | Male)

Fat Loss (Female | Male)

Gain Strength (Female | Male)

Description

This workout is for those who want to build muscle, gain strength, and break a sweat without leaving their house. This basic home workout can be completed anywhere, and will hit all of the major muscl

Show More

Equipment

Bodyweight, Box

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

www.nerdfitness.com

Week 1

Beginner Bodyweight Circuit

Exercise	Sets	Reps	Rest	Notes
1. Push-up (on knees) Knee push ups by Passion4Profession	1 set	15 reps	60s
2. Incline Pushup ▶	1 set	10 reps	60s
3. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	1 set	10 reps	60s
4. Bodyweight Squat Prisoner Squat by David Kimmerle	1 set	10 reps	60s
5. Split Squat How to PROPERLY Bulgarian Split Squat To Grow Your Quads by Colossus Fitness	1 set	15 reps	60s
6. Bodyweight Lunge How To Do Bodyweight Lunges — (LUNGE TUTORIAL & FORM) by Fit Father Project - Fitness For Busy Fathers	1 set	10 reps	60s
7. Plank The Core-Training Workout: Plank by ExperienceLifeMag	1 set	60s	60s
8. Side Plank General Side Plank Exercise by Perfect Body Magazine	1 set	60s	60s
9. Jumping Jack How to do a proper JUMPING JACK by Jenny Schatzle	1 set	10 reps	60s

Date Created: 10/18/19, 7:16 PM

Last Updated: 12/26/20, 5:49 PM

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