Full Body Workout No Equipment

Home Bodyweight Workout

  • beginner level

Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

Day 1

This daily workout contains 8 exercises, you'll be doing the following exercises:

Bodyweight squat with rotation
Sets: 4 Reps: 12

Heel toe straight leg crunches
Sets: 4 Reps: 12

Multiplanar lunge
Sets: 4 Reps: 12

Bear crawl out of sync
Sets: 4 Reps: 10

Push up
Sets: 4 Reps: 8

Four point abdominal drawing in maneuver
Sets: 4 Reps: 12

Single leg balance reach opposite side
Sets: 4 Reps: 12

Floor prone cobra
Sets: 4 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 8 exercises, you'll be doing the following exercises:

Bodyweight squat with rotation
Sets: 4 Reps: 12

Heel toe straight leg crunches
Sets: 4 Reps: 12

Multiplanar lunge
Sets: 4 Reps: 12

Bear crawl out of sync
Sets: 4 Reps: 10

Push up
Sets: 4 Reps: 8

Four point abdominal drawing in maneuver
Sets: 4 Reps: 12

Single leg balance reach opposite side
Sets: 4 Reps: 12

Floor prone cobra
Sets: 4 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 8 exercises, you'll be doing the following exercises:

Bodyweight squat with rotation
Sets: 4 Reps: 12

Heel toe straight leg crunches
Sets: 4 Reps: 12

Multiplanar lunge
Sets: 4 Reps: 12

Bear crawl out of sync
Sets: 4 Reps: 10

Push up
Sets: 4 Reps: 8

Four point abdominal drawing in maneuver
Sets: 4 Reps: 12

Single leg balance reach opposite side
Sets: 4 Reps: 12

Floor prone cobra
Sets: 4 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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