This advanced 3-day workout plan covers a full-body routine using only bodyweight exercises. Each session lasts 30-40 minutes. Perform on non-consecutive days (e.g., Mon/Wed/Fri). Focus on form, push your intensity, and rest 1-2 days between sessions.
Day 1: Upper Body & Core Focus (35 minutes)
Warm-Up (5 minutes)
Marching in place with arm swings.
Circuit (3 Rounds)
Perform each exercise for 30-45 seconds (or 12-15 reps), minimal rest (10-20 seconds) between exercises. Rest 90 seconds between rounds.
- Diamond Push-Ups: Hands in a diamond shape under chest—lower fully for chest/tricep burn.
- Superman Holds with Alternating Arm/Leg Lifts: Lie face down, lift opposite arm and leg for dynamic core engagement.
- Pike Push-Ups: From downward dog position, bend elbows to target shoulders.
- Plank Jacks: In high plank, jump feet out/in like jumping jacks for cardio spike.
- Bicycle Crunches: Alternate knee-to-elbow twists at a brisk pace for obliques.
Cool-Down (5 minutes)
Stretch chest, shoulders, and abs.
Day 2: Lower Body & Stability Focus (30 minutes)
Warm-Up (5 minutes)
High knees and bodyweight squats.
Circuit (3 Rounds)
Perform each exercise for 30-45 seconds (or 10-12 reps per side), minimal rest (10-20 seconds) between exercises. Rest 60 seconds between rounds.
- Single-Leg Squats (Pistol Squats if advanced): Lower on one leg, extend the other forward—switch sides halfway.
- Lunges with Knee Drive: Alternating reverse lunges, drive knee up explosively on the rise.
- Glute Bridges with March: Bridge up, then alternate lifting knees for hamstring activation.
- Calf Raises on Toes (Single-Leg Alternating): Rise high on one foot, hold at top for burn.
- Side Plank Leg Lifts: From side plank, lift top leg for hip and oblique strength.
- Mountain Climbers: Fast alternating knee drives in plank for full lower-body cardio.
Cool-Down (5 minutes)
Stretch quads, hamstrings, and hips.
Day 3: Explosive Power & Endurance Focus (40 minutes)
Warm-Up (5 minutes)
Burpees (modified without push-up) and torso twists.
Circuit (4 Rounds)
Perform each exercise for 45 seconds (or 15 reps), minimal rest (10-20 seconds) between exercises. Rest 2 minutes between rounds.
- Burpee Tuck Jumps: Full burpee, end with a knee tuck jump for plyometric power.
- Handstand Push-Ups (or Wall-Assisted): Against a wall, lower head toward ground for shoulder endurance.
- Squat Jumps with 180-Degree Turn: Jump squat, rotate mid-air—alternate directions.
- Russian Twists (with Imaginary Weight Punch): Seated twists, punch arms out for added core torque.
- Bear Crawl Holds with Shoulder Taps: In bear crawl position, alternate tapping shoulders for stability.
Cool-Down (5 minutes)
Full-body stretches, focusing on back and legs.
Tips: Track progress by adding rounds or isometric pauses next week. Stay hydrated, prioritize form, and modify if needed. For nutrition tips or modifications, consult your trainer. Keep pushing!