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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 4 sets | 6 reps | 90s | |
2. Push-up | 4 sets | 6 reps | 90s | You can also substitute the one with you're on your knees |
3. Standing Calf Raises | 4 sets | 6 reps | 90s | |
4. Bird Dog | 4 sets | 6 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 4 sets | 6 reps | 90s | |
2. Bench Dip | 4 sets | 6 reps | 90s | |
3. Low Lateral Lunge![]() | 4 sets | 6 reps | 90s | |
4. Lying Knee Raise (on floor) | 4 sets | 6 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Walking Lunge | 4 sets | 6 reps | 90s | |
2. Pike Push-up on Bench | 4 sets | 6 reps | 90s | Incline |
3. Glute Kickback![]() | 4 sets | 6 reps | 90s | |
4. Plank Jacks | 4 sets | 6 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 4 sets | 8 reps | 90s | |
2. Push-up | 4 sets | 8 reps | 90s | You can also substitute the one with you're on your knees |
3. Standing Calf Raises | 4 sets | 8 reps | 90s | |
4. Bird Dog | 4 sets | 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 4 sets | 8 reps | 90s | |
2. Bench Dip | 4 sets | 8 reps | 90s | |
3. Low Lateral Lunge![]() | 4 sets | 8 reps | 90s | |
4. Lying Knee Raise (on floor) | 4 sets | 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Walking Lunge | 4 sets | 8 reps | 90s | |
2. Pike Push-up on Bench | 4 sets | 8 reps | 90s | Incline |
3. Glute Kickback![]() | 4 sets | 8 reps | 90s | |
4. Plank Jacks | 4 sets | 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 4 sets | 10 reps | 90s | |
2. Push-up | 4 sets | 10 reps | 90s | You can also substitute the one with you're on your knees |
3. Standing Calf Raises | 4 sets | 10 reps | 90s | |
4. Bird Dog | 4 sets | 10 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 4 sets | 10 reps | 90s | |
2. Bench Dip | 4 sets | 10 reps | 90s | |
3. Low Lateral Lunge![]() | 4 sets | 10 reps | 90s | |
4. Lying Knee Raise (on floor) | 4 sets | 10 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Walking Lunge | 4 sets | 10 reps | 90s | |
2. Pike Push-up on Bench | 4 sets | 10 reps | 90s | Incline |
3. Glute Kickback![]() | 4 sets | 10 reps | 90s | |
4. Plank Jacks | 4 sets | 10 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 4 sets | 12 reps | 90s | |
2. Push-up | 4 sets | 12 reps | 90s | You can also substitute the one with you're on your knees |
3. Standing Calf Raises | 4 sets | 12 reps | 90s | |
4. Bird Dog | 4 sets | 12 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 4 sets | 12 reps | 90s | |
2. Bench Dip | 4 sets | 12 reps | 90s | |
3. Low Lateral Lunge![]() | 4 sets | 12 reps | 90s | |
4. Lying Knee Raise (on floor) | 4 sets | 12 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Walking Lunge | 4 sets | 12 reps | 90s | |
2. Pike Push-up on Bench | 4 sets | 12 reps | 90s | Incline |
3. Glute Kickback![]() | 4 sets | 12 reps | 90s | |
4. Plank Jacks | 4 sets | 12 reps | 90s |
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