At-home workout, no equipment (beginner)
3x a week (Mon, Wed, Fri), with just your body weight and a chair.
Training days: Mon, Wed, Fri
Full body A · Mon, Fri
| Exercise | Sets × reps |
|---|---|
| Bodyweight squat | 3 × 10 |
| Wall push-up | 3 × 10 |
| Glute bridge | 3 × 12 |
| Bird dog | 2 × 10 |
| Knee plank | 3 × 20 s |
| March in place | 2 × 1 min |
Full body B · Wed
| Exercise | Sets × reps |
|---|---|
| Chair sit-to-stand | 3 × 10 |
| Knee push-up | 3 × 8 |
| Reverse lunge | 2 × 8 |
| Superman | 3 × 10 |
| Crunch | 3 × 12 |
| Low-impact jumping jacks | 2 × 30 s |
Use the "At-home workout, no equipment (beginner)" template in K&L Fit: create your account, open My Workouts and tap Templates.
Free for people who train. The app suggests last time's weight, times your rest and shows your progress.