At Home Body Weight Workouts (4 week program)
4 Week Total Bodyweight Workout Plan
Notes:
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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.
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No equipment required. All you need is a way to keep time (i.e. stopwatch or phone).
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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.
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Perform the same warm-up and cool-down for each workout.
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Every workout is self-paced. Push yourself and have fun!
Warm-up:
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Exercise
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Prescription
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Knee tucks
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10 total (5 per side)
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Squats
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10 total
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Spiderman stretch
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6 total (3 per side)
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Arm circles
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10 forward/10 reverse
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Arm swings
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10 horizontal/10 vertical
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Side bends
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6 total (3 per side)
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Cool-down:
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Exercise
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Prescription
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Seated hamstring stretch
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30s hold per side
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Side lying quadriceps stretch
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30s hold per side
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Lying knee to chest stretch
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30s hold per side
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Arm cross body stretch
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30s hold per side
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Arms behind back chest stretch
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30-45s hold
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Side bends
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15s hold per side
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Workout #1: Lower Body
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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.
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Perform each pair of exercises for 4 minutes each – this constitutes 1 round (should take about 15 minutes with rests).
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Exercise Pair
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Notes
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Sumo squat + Alternating reverse lunge
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Wide stance during sumo squat (keep knees behind toes)/90-degree knee position during lunges.
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Wall sit + Glute bridge
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90-degree knee position during wall sit and hold arms straight out in front of chest/put weight in heels during glute bridge.
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Bulgarian split squats (right leg) + Bulgarian split squats (left leg)
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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.
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Workout #2: Abs + Core
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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).
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Perform 3-5 rounds of all exercises. Again, start with 3 rounds and progress over 4 weeks.
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Exercise
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Notes
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Mountain climbers (slow)
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Keep back in tabletop position, squeeze core and exhale as knee meets chest, perform slow and controlled.
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Scissor kicks
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Place hands under butt to support the lower back. Don’t forget to breathe.
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Bird dog (alternating)
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Very slow and controlled, focus on balance and engaging the core.
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Side planks
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30s per side on this exercise with no rests in-between. Keep forearm on floor. Can be performed from toes or knees.
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Leg lifts
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Place hands under butt to support the lower back. Don’t forget to breathe.
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Workout #3: Upper Body
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This workout is not performed in rounds, so once an exercise pair is complete, it is done for the entirety of the workout.
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Perform each exercise pair for 3-4 sets. Again, start with 3 sets and work up to 4 sets over time.
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Exercise
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Prescription
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Notes
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Plank push-ups + Inchworm shoulder tap
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Plank push-ups: 10-12 reps (5-6 per side)
Inchworm shoulder taps: 8-10 reps
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Alternate sides on plank push-up/2 shoulder taps (1 per side) for each inchworm.
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Push-ups w. twist + Superman w. shoulder squeeze
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Push-ups w. twist: 8-12 reps
Superman: 8-12 reps
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Alternate sides on twist and perform a wide base push-up (hands wider than shoulders)/lift arms and legs at same time on superman.
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Shoulder wall slides + Bear crawl plank hold
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Shoulder wall slides: 8-12 reps
Bear crawl plank hold: 45-60s
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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.
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