This 4-day plan covers a full-body workout with no weights, designed for intermediate fitness levels. Each session lasts 30-40 minutes. Perform each day as a circuit: complete exercises in sequence with 10-20 seconds rest between, rest 1-2 minutes after each round. Aim for 3-4 rounds. Include a 5-minute warm-up (march in place, arm circles, leg swings) and 3-5 minute cool-down (walk, stretch).
Guidelines
- Reps: 10-15 per exercise or 20-30 seconds for holds/timed moves.
- Form: Focus on control to prevent injury.
- Rest Days: Schedule between workout days (e.g., Mon/Wed/Fri/Sun).
- Progression: Increase reps, reduce rest, or add pauses at peak tension as you advance.
Day 1: Upper Body Emphasis (~35 min)
Focus: Chest, Back, Shoulders, Arms
- Push-Ups: Standard or diamond for triceps. (10-15 reps)
- Superman Holds: Lie face down, lift arms/legs. (20-30 sec)
- Pike Push-Ups: Shoulder press alternative. (10-15 reps)
- Tricep Dips: Use chair or floor, legs extended. (10-15 reps)
- Arm Circles: Big circles, forward then backward. (15 reps each)
- Plank Shoulder Taps: High plank, alternate taps. (20-30 sec)
Circuit: 3-4 rounds.
Day 2: Lower Body Emphasis (~30 min)
Focus: Legs, Glutes, Calves
- Bodyweight Squats: Deep or add jump for plyo. (10-15 reps)
- Lunges: Alternating forward, step back for variety. (10-15 reps/leg)
- Glute Bridges: Single-leg for challenge. (10-15 reps/leg)
- Calf Raises: Slow, hold at top. (15 reps)
- Wall Sit: Thighs parallel to ground. (20-30 sec)
- Mountain Climbers: Fast for cardio. (30 sec)
Circuit: 3 rounds.
Day 3: Core Emphasis (~35 min)
Focus: Abs, Obliques, Back
- Bicycle Crunches: Knee-to-elbow twists. (10-15 reps/side)
- Plank Variations: Forearm plank with hip dips. (20-30 sec)
- Russian Twists: Seated, twist side-to-side. (15 reps/side)
- Leg Raises: Lying, lift legs to 90°. (10-15 reps)
- Bird-Dog: Extend opposite arm/leg. (10-15 reps/side)
- Burpees: No-push-up for core focus. (10-15 reps)
Circuit: 4 rounds.
Day 4: Total-Body Integration (~40 min)
Focus: Full Body + Cardio
- Burpee to Squat: Burpee into squat hold. (10-15 reps)
- Push-Up to Plank Jack: Push-up, jump feet wide in plank. (10-15 reps)
- Reverse Lunges with Knee Drive: Lunge back, drive knee up. (10-15 reps/leg)
- Superman to Cobra: Lift into back extension, hold. (20-30 sec)
- High Knees: Fast, in place. (30 sec)
- V-Ups: Sit-up, reach for toes. (10-15 reps)
Circuit: 3-4 rounds.
You’re set to crush it! Track progress, stay consistent, and adjust intensity as needed. Hydrate, recover, and keep pushing!