Free personalized workout plan

Beginner Home Program

By Myworkouts

Experience
Advanced (3+ years)
Time
36 minutes/day | 3 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
Bodyweight, Flat Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description


Quads, Chest, Calves, Back (Lower), Glutes

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Bodyweight Squat
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Push-up
4 sets, 6 reps, (rest 90s)
You can also substitute the one with you're on your knees
Time between exercises: 60s
Tempo: 1/0/1/0
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4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bird Dog
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Glutes, Triceps, Hip Flexors, Abs

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Butt Lift (Bridge)
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bench Dip
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Low Lateral Lunge
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lying Knee Raise (on floor)
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Quads, Chest, Glutes, Abs, Obliques, Back (Lower)

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Bodyweight Walking Lunge
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Pike Push-up on Bench
4 sets, 6 reps, (rest 90s)
Incline
Time between exercises: 60s
Tempo: 1/0/1/0
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Glute Kickback
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Plank Jacks
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Date Created: Fri Oct 15 2021 20:03:03 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:03:03 GMT+0000 (Coordinated Universal Time)

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