Home program

by Mayka Bergeron Kramer

1 athletes joined

Program Description

Work out. At home

Program Overview

Level
Beginner, Novice
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Oct 07, 2025 04:47
Last Edited
Oct 07, 2025 05:43

Muscle Engagement

Front

Back

MuscleSet

Glutes

17%

Abs

16.1%

Quadriceps

13%

Hamstrings

11%

Middle Delts

9.2%

Calves

6.9%

Adductors

6.4%

Abductors

4.6%

Other

4.6%

Upper Back

3.7%

Lats

3.7%

Cardio

2.3%

Lower Back

1.4%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

World's Greatest Stretch

3

12 reps

-

2

Reverse Abs Crunch (Bodyweight)

3

10 reps

-

3

Hip Bridge March

3

12 reps

-

4

Squat (Bodyweight)

3

12 reps

-

5

Cardio

1

10 mins

-

Day 1

1

Hip Bridge March

3

12 reps

-

2

Bent Leg Raise

3

30 secs

-

3

Single Leg Calf Raise (Bodyweight)

3

12 reps

-

4

Russian Twist

3

12 reps

-

5

Marche

1

10 mins

-

Day 1

1

World's Greatest Stretch

3

12 reps

-

2

Reverse Abs Crunch (Bodyweight)

3

10 reps

-

3

Hip Bridge March

3

12 reps

-

4

Squat (Bodyweight)

3

12 reps

-

5

Cardio

1

10 mins

-

Day 1

1

Hip Bridge March

3

12 reps

-

2

Bent Leg Raise

3

30 secs

-

3

Single Leg Calf Raise (Bodyweight)

3

12 reps

-

4

Russian Twist

3

12 reps

-

5

Marche

1

10 mins

-

Day 2

1

Single Leg Calf Raise

3

12 reps

-

2

Lying Leg Raise

3

10 reps

-

3

Iron Cross

3

12 reps

-

4

Wall Sit

1

5 mins

-

5

Cardio

1

10 mins

-

Day 2

1

World's Greatest Stretch

3

12 reps

-

2

Squat

3

12 reps

-

3

Iron Cross

3

12 reps

-

4

Hip Bridge March

3

12 reps

-

5

Marche

1

10 mins

-

Day 2

1

Single Leg Calf Raise

3

12 reps

-

2

Lying Leg Raise

3

10 reps

-

3

Iron Cross

3

12 reps

-

4

Wall Sit

1

5 mins

-

5

Cardio

1

10 mins

-

Day 2

1

World's Greatest Stretch

3

12 reps

-

2

Squat

3

12 reps

-

3

Iron Cross

3

12 reps

-

4

Hip Bridge March

3

12 reps

-

5

Marche

1

10 mins

-

Day 3

1

Glute Bridge (Bodyweight)

3

12 reps

-

2

Oblique Crunch

3

12 reps

-

3

Iron Cross

3

12 reps

-

4

Squat

3

12 reps

-

5

Cardio

1

10 mins

-

Day 3

1

Wall Sit

1

5 mins

-

2

Abs Crunch (Bodyweight)

3

12 reps

-

3

Iron Cross

3

12 reps

-

4

Squat (Bodyweight)

3

12 reps

-

5

Marche

1

10 mins

-

Day 3

1

Glute Bridge (Bodyweight)

3

12 reps

-

2

Oblique Crunch

3

12 reps

-

3

Iron Cross

3

12 reps

-

4

Squat

3

12 reps

-

5

Cardio

1

10 mins

-

Day 3

1

Wall Sit

1

5 mins

-

2

Abs Crunch (Bodyweight)

3

12 reps

-

3

Iron Cross

3

12 reps

-

4

Squat (Bodyweight)

3

12 reps

-

5

Marche

1

10 mins

-

Day 2

1

Single Leg Calf Raise

3 Sets

12 Reps

-

2

Lying Leg Raise

3 Sets

10 Reps

-

3

Iron Cross

3 Sets

12 Reps

-

4

Wall Sit

1 Set

5 mins

-

5

Cardio

1 Set

10 mins

-

Day 3

1

Glute Bridge (Bodyweight)

3 Sets

12 Reps

-

2

Oblique Crunch

3 Sets

12 Reps

-

3

Iron Cross

3 Sets

12 Reps

-

4

Squat

3 Sets

12 Reps

-

5

Cardio

1 Set

10 mins

-

Day 1

1

World's Greatest Stretch

3 Sets

12 Reps

-

2

Reverse Abs Crunch (Bodyweight)

3 Sets

10 Reps

-

3

Hip Bridge March

3 Sets

12 Reps

-

4

Squat (Bodyweight)

3 Sets

12 Reps

-

5

Cardio

1 Set

10 mins

-