At Home Body Weight Workouts
4 Week Total Bodyweight Workout Plan
What you need to know
- Consists of 3 weekly workouts. Can be performed with rest days in-between (i.e. Monday, Wednesday, Friday) or on consecutive days for more of a challenge. Depending on fitness level, you can complete each workout once or twice weekly.
- No equipment required. All you need is a way to keep time (i.e. stopwatch or phone).
- Always choose form over speed. Some of these workouts will encourage you to push yourself, but you must ensure good form before you try to increase your speed.
- Perform the same warm-up and cool-down for each workout.
- Every workout is self-paced. Push yourself and have fun!
Warm-up:
Exercise | Prescription |
|---|---|
Knee tucks | 10 total (5 per side) |
Squats | 10 total |
Spiderman stretch | 6 total (3 per side) |
Arm circles | 10 forward/10 reverse |
Arm swings | 10 horizontal/10 vertical |
| Side bends | 6 total (3 per side) |
Cool-down:
Exercise | Prescription |
|---|---|
Seated hamstring stretch | 30s hold per side |
Side lying quadriceps stretch | 30s hold per side |
Lying knee to chest stretch | 30s hold per side |
Arm cross body stretch | 30s hold per side |
Arms behind back chest stretch | 30-45s hold |
Side bends | 15s hold per side |
Workout #1: Lower Body
- Workout is performed in a 4-minute TABATA format. The general idea is that each exercise is performed for 20s with a 10s rest in-between. You flip flop between a pair of exercises for 4 minutes (8 rounds of 20s work/10s rest), take a minute rest, and then move on to a new exercise pair.
- Perform each pair of exercises for 4 minutes each – this constitutes 1 round (should take about 15 minutes with rests).
- Perform 2-4 rounds of all exercises. Start with 2 rounds and work up to 3 rounds over the course of 4 weeks.
Exercise Pair | Notes |
|---|---|
Sumo squat + Alternating reverse lunge | Wide stance during sumo squat (keep knees behind toes)/90-degree knee position during lunges. |
Wall sit + Glute bridge | 90-degree knee position during wall sit and hold arms straight out in front of chest/put weight in heels during glute bridge. |
Bulgarian split squats (right leg) + Bulgarian split squats (left leg) | Use a low step/chair/couch for back foot (or just keep back foot on the ground as an easier alternative), 90-degree knee position, keep knees behind toes. |
Workout #2: Abs + Core
- Workout is performed in a HIIT (interval training) format. Each exercise listed will be performed for 60s with a 20s rest in-between exercises. Complete all exercises in the order listed (this constitutes 1 round, which takes approximately 6-7 minutes with rests).
- Perform 3-5 rounds of all exercises. Again, start with 3 rounds and progress over 4 weeks.
- Keep in mind that you can take rests during a 60s interval if need be (keep the time rolling) – just practice taking less rest breaks over time.
Exercise | Notes |
|---|---|
Mountain climbers (slow) | Keep back in tabletop position, squeeze core and exhale as knee meets chest, perform slow and controlled. |
Scissor kicks | Place hands under butt to support the lower back. Don’t forget to breathe. |
Bird dog (alternating) | Very slow and controlled, focus on balance and engaging the core. |
Side planks | 30s per side on this exercise with no rests in-between. Keep forearm on floor. Can be performed from toes or knees. |
Leg lifts | Place hands under butt to support the lower back. Don’t forget to breathe. |
Workout #3: Upper Body
- Workout is performed in a superset format (meaning you complete one exercise after another back to back). You flip flop between a pair of exercises for a specified number of sets and reps before moving on to a new exercise pair.
- This workout is not performed in rounds, so once an exercise pair is complete, it is done for the entirety of the workout.
- Perform each exercise pair for 3-4 sets. Again, start with 3 sets and work up to 4 sets over time.
Exercise | Prescription | Notes |
|---|---|---|
Plank push-ups + Inchworm shoulder tap | Plank push-ups: 10-12 reps (5-6 per side) Inchworm shoulder taps: 8-10 reps | Alternate sides on plank push-up/2 shoulder taps (1 per side) for each inchworm. |
Push-ups w. twist + Superman w. shoulder squeeze | Push-ups w. twist: 8-12 reps Superman: 8-12 reps | Alternate sides on twist and perform a wide base push-up (hands wider than shoulders)/lift arms and legs at same time on superman. |
Shoulder wall slides + Bear crawl plank hold | Shoulder wall slides: 8-12 reps Bear crawl plank hold: 45-60s | Keep hands shoulder width apart, pointed towards ceiling and keep entire forearm on wall/knees in line with hips and only an inch off the floor for bear crawl. |
Extra/Optional At Home Workout
Something extra to add to the 4 week program or do on its own - for those who want an extra challenge!
Length: 4 weeks
Concept: 7 exercises for 3 rounds total
Exercises:
- Glute bridge’s - 10 reps
- Inch worms - 10 reps
- Spiderman’s - 10 reps total (*5 per side)
- Plank to push-up - 10 reps total (*make sure to alternate arms)
- Squat and wall slide - 10 reps total
- Mountain climbers - 20 reps total
- Burpee’s - 10 reps total
Additional Notes:
- Try to complete each exercise with little to no rest in btw
- Once you have completed the round, take a 2min break rest and rehydrate
- Complete 3 rounds total
-
Ways to make it more difficult:
- Time your workouts, and over the weeks try to beat your previous times
- Increase the reps required by multiplies of 5 reps
- Increase the total rounds required
