Week 1
Monday: 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.
Tuesday: Bodyweight Interval Circuit
Do each move for the length of time listed, resting for 15 seconds between each exercise.
- Burpees: 30 seconds.
- Squat jumps: 45 seconds.
- V-ups: 45 seconds.
- Sit-ups: 30 seconds.
- Bicycle crunches: 30 seconds.
- Push-up to side plank: 45 seconds.
- Mountain climbers: 30 seconds.
- Glute bridge: 30 seconds.
- Split jump lunges: 30 seconds.
- Jumping jacks: 30 seconds.
- Run in place: 45 seconds.
- Wall sits: 45 seconds.
- Down dog push-ups: 45 seconds.
Wednesday: Rest
Thursday: Strength Endurance Circuit
After completing one set of each exercise, rest for 90 seconds, then repeat twice more.
- Squats: Do three sets of 15 to 20 reps.
- Lunges: Do three sets of 9 per side.
- Single-leg squat: Do three sets of 10 to 12 reps.
- Glute bridge: Do three sets of 12 to 15 reps.
- Bird dog: Do three sets of 10 to 12 reps per side.
- Standing crunch: Do three sets of 12 to 20 reps.
- T push-up: Do three sets of 10 to 20 reps.
- Bear crawl: Do three sets of 10 to 30 reps.
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.
- Burpees: 30 seconds.
- Squat jumps: 45 seconds.
- V-ups: 45 seconds.
- Sit-ups: 30 seconds.
- Bicycle crunches: 30 seconds.
- Push-up to side plank: 45 seconds.
- Mountain climbers: 30 seconds.
- Glute bridge: 30 seconds.
- Split jump lunges: 30 seconds.
- Jumping jacks: 30 seconds.
- Run in place: 45 seconds.
- Wall sits: 45 seconds.
- Down dog push-ups: 45 seconds.
Image Source: Getty / PeopleImages