HOME BODYWEIGHT
Zero equipment needed. Four sessions a week, anywhere you have floor space.
For anyone without gym access, or just wanting to train at home. Every exercise uses bodyweight alone — real progression comes from adding reps, slowing the tempo, and moving to harder variations as you get stronger.
The week
6 weeks · 4 sessionsLower Body
quads, glutes-
Bodyweight squatChest tall, sit back and down to full depth.4 × 20 · 45s rest
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Walking lungeLong stride, torso tall, drive through the front heel.3 × 15 each · 45s rest
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Glute bridgeDrive through the heels, pause at the top.3 × 20 · 30s rest
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Wall sitThighs parallel to the floor, back flat against the wall.3 × 45 sec · 45s rest
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Single leg glute bridgeHips level throughout, drive through the planted heel.3 × 12 each · 30s rest
Upper Body
chest, back, arms-
Press upBody in one line, chest to the deck.4 × 15 · 45s rest
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Pike push upHips high, head toward the floor between the hands.3 × 10 · 45s rest
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Diamond press upHands form a diamond, elbows stay close to the ribs.3 × 10 · 45s rest
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SupermanLift chest and legs together, squeeze the glutes at the top.3 × 15 · 30s rest
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PlankRibs down, glutes on, do not sag.3 × 45 sec · 30s rest
Conditioning
full body, fat lossMove fast between exercises, this one is about the heart rate.
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BurpeeChest to floor, jump and clap overhead.4 × 15 · 40s rest
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Mountain climbersHips stay low, drive the knees in with control.4 × 30 sec · 30s rest
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Jump squatLand soft, reset your position before the next rep.4 × 15 · 30s rest
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Bear crawlKnees hover low, opposite hand and foot move together.3 × 20 m · 40s rest
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Split jump lungeSwitch legs in the air, land soft in the lunge position.3 × 12 each · 40s rest
Core & Mobility
core-
Dead bugPress the low back into the floor, move opposite arm and leg.3 × 12 each · 30s rest
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Bird dogOpposite arm and leg extend, hips stay square to the floor.3 × 12 each · 30s rest
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Side plankHips stacked and lifted, straight line head to feet.3 × 30 sec each · 30s rest
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Bicycle crunchElbow to opposite knee, slow and controlled, not fast and sloppy.3 × 20 · 30s rest
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Reverse crunchCurl the hips off the floor, no momentum from the legs.3 × 15 · 30s rest
Included
- Every session written out set by set
- Coaching cue on every exercise
- Logs into your training diary automatically
- Last session's weights shown while you lift