At Home Body Weight Workouts (4 week program)
4 Week Total Bodyweight Workout Plan
Notes:
-
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).
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.
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
-
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.
|