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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 1 - 3 sets | 10 - 20 reps | 15s | |
2. Butt Lift (Bridge) | 1 - 3 sets | 10 - 20 reps | 15s | |
3. Crunches![]() | 1 - 3 sets | 10 - 20 reps | 15s | |
4. Plank | 1 - 3 sets | 30 - 60s | 15s | |
5. Nordic Hamstring Curl (Bodyweight) | 1 - 3 sets | 10 - 20 reps | 15s | |
6. Bodyweight Lunge | 1 - 3 sets | 10 - 20 reps | 15s | Do 15-20 reps each leg |
7. Incline Pushup![]() | 1 - 3 sets | 10 - 20 reps | 15s | |
8. Superman from Floor | 1 - 3 sets | 10 - 20 reps | 15s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 1 - 3 sets | 10 - 20 reps | 15s | |
2. Butt Lift (Bridge) | 1 - 3 sets | 10 - 20 reps | 15s | |
3. Crunches![]() | 1 - 3 sets | 10 - 20 reps | 15s | |
4. Plank | 1 - 3 sets | 30 - 60s | 15s | |
5. Nordic Hamstring Curl (Bodyweight) | 1 - 3 sets | 10 - 20 reps | 15s | |
6. Bodyweight Lunge | 1 - 3 sets | 10 - 20 reps | 15s | Do 15-20 reps each leg |
7. Incline Pushup![]() | 1 - 3 sets | 10 - 20 reps | 15s | |
8. Superman from Floor | 1 - 3 sets | 10 - 20 reps | 15s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 1 - 3 sets | 10 - 20 reps | 15s | |
2. Butt Lift (Bridge) | 1 - 3 sets | 10 - 20 reps | 15s | |
3. Crunches![]() | 1 - 3 sets | 10 - 20 reps | 15s | |
4. Plank | 1 - 3 sets | 30 - 60s | 15s | |
5. Nordic Hamstring Curl (Bodyweight) | 1 - 3 sets | 10 - 20 reps | 15s | |
6. Bodyweight Lunge | 1 - 3 sets | 10 - 20 reps | 15s | Do 15-20 reps each leg |
7. Incline Pushup![]() | 1 - 3 sets | 10 - 20 reps | 15s | |
8. Superman from Floor | 1 - 3 sets | 10 - 20 reps | 15s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 1 - 3 sets | 10 - 20 reps | 15s | |
2. Butt Lift (Bridge) | 1 - 3 sets | 10 - 20 reps | 15s | |
3. Crunches![]() | 1 - 3 sets | 10 - 20 reps | 15s | |
4. Plank | 1 - 3 sets | 30 - 60s | 15s | |
5. Nordic Hamstring Curl (Bodyweight) | 1 - 3 sets | 10 - 20 reps | 15s | |
6. Bodyweight Lunge | 1 - 3 sets | 10 - 20 reps | 15s | Do 15-20 reps each leg |
7. Incline Pushup![]() | 1 - 3 sets | 10 - 20 reps | 15s | |
8. Superman from Floor | 1 - 3 sets | 10 - 20 reps | 15s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 1 - 3 sets | 10 - 20 reps | 15s | |
2. Butt Lift (Bridge) | 1 - 3 sets | 10 - 20 reps | 15s | |
3. Crunches![]() | 1 - 3 sets | 10 - 20 reps | 15s | |
4. Plank | 1 - 3 sets | 30 - 60s | 15s | |
5. Nordic Hamstring Curl (Bodyweight) | 1 - 3 sets | 10 - 20 reps | 15s | |
6. Bodyweight Lunge | 1 - 3 sets | 10 - 20 reps | 15s | Do 15-20 reps each leg |
7. Incline Pushup![]() | 1 - 3 sets | 10 - 20 reps | 15s | |
8. Superman from Floor | 1 - 3 sets | 10 - 20 reps | 15s |
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