Monday: Bodyweight Strength Circuit
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Reverse lunge: Do three sets of 10 to 12 reps per leg.
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Three-round superset: Complete all of the reps for each move below with no rest in between exercises.
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Squats: Do 15 to 20 reps.
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Step-ups: Using a step stool, complete 10 to 12 reps per leg.
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Crunches: Do three sets of 12 to 15 reps.
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Scissor abs: Do three sets of 8 to 10 reps per side.
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Plank: Hold for 30 to 45 seconds; repeat three times.
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Push-ups: Do three sets of 10 to 20 reps each.
Tuesday: Bodyweight Interval Circuit
Do each move for the length of time listed, resting for 15 seconds between each exercise.
Wednesday: Rest
Thursday: Strength Endurance Circuit
After completing one set of each exercise, rest for 90 seconds, then repeat twice more.
Friday: Bodyweight Strength Circuit
-
Reverse lunge: Do three sets of 10 to 12 reps per leg.
-
Three-round superset: Complete all of the reps for each move below with no rest in between exercises.
-
Squats: Do 15 to 20 reps.
-
Step-ups: Using a step stool, complete 10 to 12 reps per leg.
-
Crunches: Do three sets of 12 to 15 reps.
-
Scissor abs: Do three sets of 8 to 10 reps per side.
-
Plank: Hold for 30 to 45 seconds; repeat three times.
-
Push-ups: Do three sets of 10 to 20 reps each.
Saturday: Rest
Sunday: Bodyweight Interval Circuit
Do each move for the length of time listed, resting for 15 seconds between each exercise.