Beginner At Home Workout Using No Weights
Days Warm-up (10 minutes)
Monday  Imaginary jump rope jump up
(mornings) as if jumping to a rope,
moving arms and wrists in
circular motions, jumping no
higher that 5 inches off the
ground
 Jumping jacks standard
jumping jacks, full range of
arms swinging up and down
with each jump
 High knees jump up and down
in an almost marching position
attempting to bring knee up
as high as possible, arms
swinging at side to project up
 Alternating back lunge make
sure to keep core body as
straight as possible and
balance with each step
 Shoulder dip squat squat
position hunched over
bringing shoulder to opposite
knee
Thursday  Imaginary jump rope jump up
(mornings) as if jumping to a rope,
moving arms and wrists in
circular motions, jumping no
Exercise : cardio + muscular strength (each
exercise 30-60 seconds, 4 reps)
 Walking Pushup start in push up
position and with each push down
continuously move to one side but
moving one hand at a time “walking
hands” (change intensity by
switching push up position to knee)
 Triceps dips using chair or any type
of bench, bend elbows and lower
torso into a dip making sure to keep
shoulder down and elbows at 90
degree. Push body back up and then
down.
 Pyramid planks start in plank
position and move hips ups towards
the sky making a upside down “V”
then push arms out into push up
position to V shape again
 Crab Walk Lunge start with feet hip
wide apart and bend the knees into
a squat, remain in squat position
bouncing/moving legs one at a time
to side in crab like motions, keep
arms straight out at all time
 Knee bent plank start with plank in
runner’s position and alternate
lifting each foot/knee towards
opposite side chest
 Walking Pushup start in push up
position and with each push down
continuously move to one side but
moving one hand at a time “walking
Cool down (7 minutes)
 Quadricep stretch lifting and
holding foot towards the
backside (alternate both sides)
 Butt kickers + ventral pulls
kick leg back as if almost
kicking your backside along
with ventral pull – pulling
imaginary air back
 Arm cross hugs swing arms
back and forth as if hugging
oneself and alternate arm up
and then arm down
 Jumping jacks standard
jumping jacks, full range of
arms swinging up and down
with each jump
 Light jog in place lightly jog in
place keeping arms moving
and bouncing with each step,
slowly finish off unwinding
 Quadricep stretch lifting and
holding foot towards the
backside (alternate both sides)
Beginner At Home Workout Using No Weights
higher that 5 inches off the
ground
 Jumping jacks standard
jumping jacks, full range of
arms swinging up and down
with each jump
 High knees jump up and down
in an almost marching position
attempting to bring knee up
as high as possible, arms
swinging at side to project up
 Alternating back lunge make
sure to keep core body as
straight as possible and
balance with each step
 Shoulder dip squat squat
position hunched over
bringing shoulder to opposite
knee
Frequency : 2 days per week
Intensity : push ups, dips and planks involve building strength using my own body weight
Time : 4 repetitions using my own BW
Type : beginner at home work regiment
hands” (change intensity by
switching push up position to knee)
 Triceps dips using chair or any type
of bench, bend elbows and lower
torso into a dip making sure to keep
shoulder down and elbows at 90
degree. Push body back up and then
down.
 Pyramid planks start in plank
position and move hips ups towards
the sky making a upside down “V”
then push arms out into push up
position to V shape again
 Crab Walk Lunge start with feet hip
wide apart and bend the knees into
a squat, remain in squat position
bouncing/moving legs one at a time
to side in crab like motions, keep
arms straight out at all time
 Knee bent plank start with plank in
runner’s position and alternate
lifting each foot/knee towards
opposite side chest
 Butt kickers + ventral pulls kick
leg back as if almost kicking
your backside along with
ventral pull – pulling imaginary
air back
 Arm cross hugs swing arms
back and forth as if hugging
oneself and alternate arm up
and then arm down
 Jumping jacks standard
jumping jacks, full range of
arms swinging up and down
with each jump
 Light jog in place lightly jog in
place keeping arms moving and
bouncing with each step,
slowly finish off unwinding