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    Body Weight Workout Weekly

    Uploaded by

    Mattel Mattel

    Copyright:

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

    Body Weight Workout Weekly

    Uploaded by

    Mattel Mattel
    7 views1 page

    Original Title

    BODY WEIGHT WORKOUT WEEKLY

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    7 views1 page

    Body Weight Workout Weekly

    Uploaded by

    Mattel Mattel

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Day 1: Full Body

    1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
    2. Push-ups: 3 sets of 8-10 repetitions
    • If regular push-ups are too challenging, start with knee push-ups.
    3. Bodyweight Squats: 3 sets of 10-12 repetitions
    • Keep your back straight and your knees aligned with your toes.
    4. Plank: 3 sets of 20-30 seconds
    • Work on increasing your plank duration over time.

    Day 2: Rest or Light Activity

    Day 3: Upper Body

    1. Warm-up: 5-10 minutes of light cardio


    2. Dips (using a sturdy chair or low bar): 3 sets of 8-10 repetitions
    • Make sure to keep your elbows close to your body.
    3. Diamond Push-ups: 3 sets of 6-8 repetitions
    • Place your hands close together to target your triceps.
    4. Inverted Rows (using a sturdy table or horizontal bar): 3 sets of 8-10 repetitions
    • Use a shoulder-width grip.

    Day 4: Rest or Light Activity

    Day 5: Lower Body

    1. Warm-up: 5-10 minutes of light cardio


    2. Lunges: 3 sets of 10-12 repetitions per leg
    • Take a step forward, keeping your back straight, and lower your body.
    3. Glute Bridges: 3 sets of 12-15 repetitions
    • Lie on your back, bend your knees, and lift your hips off the ground.
    4. Calf Raises: 3 sets of 12-15 repetitions
    • Stand on the edge of a step or a raised surface and lift your heels.

    Day 6: Rest or Light Activity

    Day 7: Full Body

    1. Warm-up: 5-10 minutes of light cardio


    2. Mountain Climbers: 3 sets of 12-15 repetitions per leg
    • Start in a push-up position and alternate bringing your knees towards your chest.
    3. Bodyweight Squats: 3 sets of 10-12 repetitions
    4. Plank: 3 sets of 20-30 seconds

    Day 8: Rest or Light Activity

    Repeat this weekly routine, gradually increasing the number of repetitions and sets as you gain
    strength. Also, don't forget to maintain a balanced diet and stay hydrated for overall fitness and
    health. Listen to your body, and if you experience pain beyond typical muscle soreness, consider
    consulting a fitness professional or healthcare provider.

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