Simple Bodyweight Workout Plan

Google Sheet Workout Export

By Alex Meyers

Experience Beginner (1-2 years)
Time 24 minutes/day | 3 days/week
Goals
Equipment
Show More
ExpandMore
Average Exertion
info-icon
40%
Average Cardio Intensity
info-icon
30%

This is a bodyweight workout plan that is great for beginners who are new to weight training who want something really simple to work their full body. This program takes between 20 and 30 minutes.

You can do this plan a number of ways:

  1. Do 1 day of the plan each week, and rotate which day you every week (i.e. Week 1 do Day 1, Week 2 do Day 2, Week 3 do Day 3, Week 4 do Day 1 again
  2. Do all 3 days during a single week spreading them out across the week (i.e. Monday do Day 1, Wednesday do Day 2, Friday do Day 3)
  3. Do 2 of the days each week and rotate which 2 days you do each day (i.e. Week 1 Monday do Day 1, Week 1 Thursday do Day 2, Week 2 Monday do Day 3, Week 2 Thursday do Day 1)

This workout aims to hit the basic body parts:

  • Lower Body
  • Upper Body
  • Core


If the program becomes too easy, add an extra set to each exercise (i.e. instead of doing each exercise 3 times, do each exercise 4 times).


Reps are between 10 and 15 reps (or 30 to 60 seconds for timed exercises). When you get started, do the lower end (10 reps, 30 seconds). As you feel better in the program, do more reps (up to 15 reps, 60 seconds).


In terms of how to progress, when this becomes too easy, it is time to add more exercises to try OR switch to exercises that use resistance bands.

Show More
ExpandMore
Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Bodyweight Squat
3 sets10 - 15 reps60s
2.Kneeling Pushup
3 sets10 - 15 reps60s
3.Plank
3 sets30 - 60s60s

ExerciseSetsRepsRest
1.Glute Bridge
3 sets10 - 15 reps60s
2.Snow Angel
3 sets10 - 15 reps60s
3.Sit Up
3 sets10 - 15 reps60s

ExerciseSetsRepsRest
1.Bodyweight Walking Lunge
3 sets10 - 15 reps60s
2.Bird Dog
3 sets10 - 15 reps60s
3.Plank
3 sets30 - 60s60s

Date Created: 1/5/2022, UTC


Last Updated: 1/5/2022, UTC





Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.