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BoostcampPNG
Workout plan for beginners at home (no equipment)
by Sudarat Sripradoo
16 athletes joined
Program Description
Workout at home, enjoy!!!!
Program Overview
Level
Beginner
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
6 weeks
Time Per Workout
30 minutes
Created
Jun 15, 2024 12:25
Last Edited
Jul 22, 2024 11:50
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Week 1
1 / 6 Weeks
Day 1
1
Squat (Bodyweight)
3 Sets
15 Reps
@8
2
Push Up (Knees)
3 Sets
12 Reps
@8
3
Walking Lunge
3 Sets
12 Reps
@8
4
Plank
1 Set
2 Sets
30 secs
@6
5
Glute Bridge (Bodyweight)
3 Sets
12 Reps
6
Mountain Climber
3 Sets
20 Reps
@7.5
Day 2
1
Squat (Bodyweight)
3 Sets
15 Reps
@8
2
Push Up (Knees)
3 Sets
12 Reps
@8
3
Walking Lunge
3 Sets
12 Reps
@8
4
Plank
1 Set
2 Sets
30 secs
@6
5
Glute Bridge (Bodyweight)
3 Sets
12 Reps
6
Mountain Climber
3 Sets
20 Reps
@7.5
Day 3
1
Squat (Bodyweight)
3 Sets
15 Reps
@8
2
Push Up (Knees)
3 Sets
12 Reps
@8
3
Walking Lunge
3 Sets
12 Reps
@8
4
Plank
1 Set
2 Sets
30 secs
@6
5
Glute Bridge (Bodyweight)
3 Sets
12 Reps
6
Mountain Climber
3 Sets
20 Reps
@7.5