Free personalized workout plan

Bodyweight Workout At Home for Women

By Myworkouts

Experience
Intermediate (2-3 years)
Time
57 minutes/day | 4 days/week
Good for
Tone Body, Fat Loss
Equipment
Bodyweight, Back Hyperextension Bench, Flat Bench, Decline Bench, Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description


Monday - Workout A

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Bodyweight Squat
3 sets, 15-20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Lunge
3 sets, 12-15 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Jump Squat
3 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge)
3 sets, 10-12 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Close Grip Push Up
3 sets, 12-15 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Hyperextension
3 sets, 15-20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Bird Dog Push Up
3 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Plank
3 sets, 40-60s, (rest 20s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Raise With Hip Thrust (on Bench)
3 sets, 10-12 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Workout B

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Bodyweight Squat
3 sets, 15-20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Side Lunge
3 sets, 12-15 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Jump Squat
3 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge)
3 sets, 10-12 reps, (rest 30s)
One leg at a time
Time between exercises: 60s
Show Alternative Exercises
Decline Pushup
3 sets, 12-15 reps, (rest 30s)
Prop feet up on chair/bench
Time between exercises: 60s
Show Alternative Exercises
Lever Reverse Hyper-extension (plate loaded)
3 sets, 15-20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Bird Dog Push Up
3 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

No media available

3 sets, 40-60s, (rest 20s)
Both sides
Time between exercises: 60s
Show Alternative Exercises
Lying Alternate Floor Leg Raise
3 sets, 10-12 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Thursday - Workout C

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Bodyweight Squat
3 sets, 15-20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Lunge
3 sets, 12-15 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Jump Squat
3 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge)
3 sets, 10-12 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Close Grip Push Up
3 sets, 12-15 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Hyperextension
3 sets, 15-20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Bird Dog Push Up
3 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Plank
3 sets, 40-60s, (rest 20s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Raise With Hip Thrust (on Bench)
3 sets, 10-12 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Workout D

Scroll to top

Bodyweight Squat
3 sets, 15-20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Side Lunge
3 sets, 12-15 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Jump Squat
3 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge)
3 sets, 10-12 reps, (rest 30s)
Perform this using one leg at a time
Time between exercises: 60s
Show Alternative Exercises
Decline Pushup
3 sets, 12-15 reps, (rest 30s)
Prop feet up on chair/bench
Time between exercises: 60s
Show Alternative Exercises
Lever Reverse Hyper-extension (plate loaded)
3 sets, 15-20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Bird Dog Push Up
3 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

No media available

3 sets, 40-60s, (rest 20s)
Both sides
Time between exercises: 60s
Show Alternative Exercises
Lying Alternate Floor Leg Raise
3 sets, 10-12 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:24:54 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:24:54 GMT+0000 (Coordinated Universal Time)

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