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A Month Of Home Workouts
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161 athletes joined
Program Description
A Month Of Home Workouts.
Program Overview
Level
Beginner, Novice
Goal
Athletics, Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Feb 16, 2024 09:05
Last Edited
Jun 15, 2024 05:42
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Week 1
1 / 4 Weeks
Day 5
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 4
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 3
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 2
1
Sit Up
1 Set
11 Reps
2
Squat (Bodyweight)
1 Set
11 Reps
3
Push Up
1 Set
11 Reps
4
Hip Bridge March
2 Sets
6 Reps
5
Plank
1 Set
1.3 mins
6
Walking Lunge
2 Sets
6 Reps
7
Glute Bridge (Bodyweight)
1 Set
11 Reps
8
Push Up (Incline)
1 Set
6 Reps
9
Mountain Climber
1 Set
11 Reps
10
Superman
1 Set
6 Reps
11
Vertical Jump
1 Set
3 Reps
Day 1
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.3 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 1
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 2
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 3
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 4
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 5
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 1
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 2
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 3
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 4
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 5
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 1
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 2
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 3
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 4
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps
Day 5
1
Sit Up
1 Set
10 Reps
2
Squat (Bodyweight)
1 Set
10 Reps
3
Push Up
1 Set
10 Reps
4
Hip Bridge March
2 Sets
5 Reps
5
Plank
1 Set
1.5 mins
6
Walking Lunge
2 Sets
5 Reps
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
8
Push Up (Incline)
1 Set
5 Reps
9
Mountain Climber
1 Set
10 Reps
10
Superman
1 Set
5 Reps
11
Vertical Jump
1 Set
3 Reps