Bodyweight Starter
Two weeks, three short sessions a week, nothing to buy. Squats, push-ups and the floor — see if this fits.
- Weeks
- 2
- Days a week
- 3
- Level
- Beginner
- Gear
- A wall or a counter for the push-ups. That is all.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Full Body A
- Bodyweight Squat 3 × 10
- Incline Push-up 3 × 8
- Glute Bridge 3 × 12
- Plank 3 × 20 sec
Push-ups with your hands on a counter. Rest as long as you like between sets.
Day 2 Full Body B
- Single-Leg Glute Bridge 3 × 8 each side
- Push-up or Incline Push-up 3 × 6
- Dead Bug 3 × 8 each side
- Superman 2 × 10
If six push-ups from the floor is too many, do them on the counter — same movement, less of you to lift.
Day 3 Full Body C
- Bodyweight Squat 3 × 12
- Incline Push-up 3 × 10
- Side Plank 2 × 15 sec each side
- Reverse Crunch 3 × 10
Squats: sit back until your thighs are level with the floor, or as close as feels good today.
Week by week
- Week 1 · Introduce
- Week 2 · Build