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Beginner Workout
by David
7 athletes joined
Program Description
Increase exercise ability
Program Overview
Level
Novice, Beginner
Goal
Bodyweight Fitness, Muscle & Sculpting
Equipment
At Home
Program Length
7 weeks
Time Per Workout
30 minutes
Created
Apr 12, 2024 12:47
Last Edited
May 23, 2024 09:21
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Week 1
1 / 7 Weeks
Day 1
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
10 Reps
3
Push Up
4 Sets
10 Reps
4
Hip Thrust (Bodyweight)
3 Sets
10 Reps
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
Day 4
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
10 Reps
3
Push Up
4 Sets
10 Reps
4
Hip Thrust (Bodyweight)
3 Sets
10 Reps
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
Day 2
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
10 Reps
3
Push Up
4 Sets
10 Reps
4
Hip Thrust (Bodyweight)
3 Sets
10 Reps
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
Day 3
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
10 Reps
3
Push Up
4 Sets
10 Reps
4
Hip Thrust (Bodyweight)
3 Sets
10 Reps
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
Day 1
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
12 Reps
3
Push Up
4 Sets
12 Reps
4
Hip Thrust (Bodyweight)
3 Sets
12 Reps
5
Glute Bridge (Bodyweight)
3 Sets
12 Reps
Day 2
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
12 Reps
3
Push Up
4 Sets
12 Reps
4
Hip Thrust (Bodyweight)
3 Sets
12 Reps
5
Glute Bridge (Bodyweight)
3 Sets
12 Reps
Day 3
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
12 Reps
3
Push Up
4 Sets
12 Reps
4
Hip Thrust (Bodyweight)
3 Sets
12 Reps
5
Glute Bridge (Bodyweight)
3 Sets
12 Reps
Day 4
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
12 Reps
3
Push Up
4 Sets
12 Reps
4
Hip Thrust (Bodyweight)
3 Sets
12 Reps
5
Glute Bridge (Bodyweight)
3 Sets
12 Reps
Day 1
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
15 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 2
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
15 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 3
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
15 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 4
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
15 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 1
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
15 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 2
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
15 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 3
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
15 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 4
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
15 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 1
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
15 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 2
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
15 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 3
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
15 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 4
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
15 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 1
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
20 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 2
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
20 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 3
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
20 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 4
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
20 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 1
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
15 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 2
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
15 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 3
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
15 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
Day 4
1
Run
1 Set
20 mins
2
Iron Cross
4 Sets
15 Reps
3
Push Up
4 Sets
15 Reps
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps