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    Workout

    Uploaded by

    lukysphere

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Workout

    Uploaded by

    lukysphere
    10 views2 pages

    Copyright

    © © All Rights Reserved

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    DOCX, PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    10 views2 pages

    Workout

    Uploaded by

    lukysphere

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    WORKOUT PLAN(BODYWEIGHT)

    Here's a full week workout plan that includes bodyweight exercises only and allows for two rest days.
    This plan will help you target different muscle groups and improve overall strength and endurance.

    Day 1: Upper Body

    1. Push-Ups: 3 sets of 10-15 reps

    2. Tricep Dips: 3 sets of 10-15 reps

    3. Plank Shoulder Taps: 3 sets of 10-15 reps per side

    4. Diamond Push-Ups: 3 sets of 8-12 reps

    5. Inverted Rows (using a sturdy table or bar at waist height): 3 sets of 10-15 reps

    Day 2: Lower Body

    1. Squats: 3 sets of 10-15 reps

    2. Lunges: 3 sets of 10-15 reps per leg

    3. Glute Bridges: 3 sets of 10-15 reps

    4. Single-Leg Calf Raises: 3 sets of 10-15 reps per leg

    5. Wall Sit: 3 sets of 30-60 seconds

    Day 3: Cardio and Core

    1. Jumping Jacks: 3 sets of 30-60 seconds

    2. Mountain Climbers: 3 sets of 10-15 reps per leg

    3. Bicycle Crunches: 3 sets of 10-15 reps per side

    4. Plank: 3 sets of 30-60 seconds

    5. Burpees: 3 sets of 8-12 reps

    Day 4: Full Body

    1. Burpees: 3 sets of 8-12 reps

    2. Plank Jacks: 3 sets of 10-15 reps

    3. Squat Jumps: 3 sets of 8-12 reps

    4. Push-Ups: 3 sets of 10-15 reps

    5. Lunges: 3 sets of 10-15 reps per leg


    WORKOUT PLAN(BODYWEIGHT)

    Day 5: Active Rest or Flexibility Training

    Engage in activities such as yoga, Pilates, or light stretching to promote recovery and improve
    flexibility.

    Day 6: Upper Body

    1. Pike Push-Ups: 3 sets of 8-12 reps

    2. Wide Push-Ups: 3 sets of 10-15 reps

    3. Plank Up-Downs: 3 sets of 8-12 reps

    4. Diamond Push-Ups: 3 sets of 8-12 reps

    5. Superman: 3 sets of 10-15 reps

    Day 7: Lower Body

    1. Squats: 3 sets of 10-15 reps

    2. Lunge Jumps: 3 sets of 8-12 reps per leg

    3. Glute Bridges: 3 sets of 10-15 reps

    4. Calf Raises: 3 sets of 10-15 reps

    5. Plank Leg Lifts: 3 sets of 8-12 reps per leg

    Remember to maintain proper form during each exercise and take rest breaks as needed. Gradually
    increase the number of repetitions or sets as you progress. It's also important to listen to your body
    and modify exercises if necessary. Stay hydrated and ensure you have a balanced diet to support
    your fitness goals.

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