At-home workout, no equipment (intermediate)
4x a week, no machines: upper body, lower body, circuit and core.
Training days: Mon, Tue, Thu, Fri
Upper body · Mon
| Exercise | Sets × reps |
|---|---|
| Push-up | 4 × 12 |
| Diamond push-up | 3 × 10 |
| Pike push-up | 3 × 8 |
| Chair dip | 3 × 12 |
| Superman | 3 × 12 |
| Plank shoulder tap | 3 × 20 |
Lower body · Tue
| Exercise | Sets × reps |
|---|---|
| Bodyweight squat | 4 × 20 |
| Reverse lunge | 3 × 12 |
| Bulgarian split squat | 3 × 10 |
| Single-leg glute bridge | 3 × 12 |
| Wall sit | 3 × 40 s |
| Single-leg calf raise | 3 × 15 |
Circuit · Thu
| Exercise | Sets × reps |
|---|---|
| Burpee | 4 × 30 s |
| Jump squat | 4 × 12 |
| Mountain climber | 4 × 30 s |
| Jump lunge | 3 × 30 s |
| High knees | 3 × 30 s |
Core · Fri
| Exercise | Sets × reps |
|---|---|
| Plank up-down | 3 × 10 |
| V-up | 3 × 12 |
| Lying leg raise | 3 × 12 |
| Russian twist | 3 × 20 |
| Side plank | 3 × 30 s |
Use the "At-home workout, no equipment (intermediate)" 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.