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Beginner At Home Workout Using No Weights

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

Thursday  Imaginary jump rope jump up  Walking Pushup start in push up  Quadricep stretch lifting and
(mornings) as if jumping to a rope, position and with each push down holding foot towards the
moving arms and wrists in continuously move to one side but backside (alternate both sides)
circular motions, jumping no moving one hand at a time “walking
Beginner At Home Workout Using No Weights

higher that 5 inches off the hands” (change intensity by  Butt kickers + ventral pulls kick
ground switching push up position to knee) leg back as if almost kicking
 Jumping jacks standard  Triceps dips using chair or any type your backside along with
jumping jacks, full range of of bench, bend elbows and lower ventral pull – pulling imaginary
arms swinging up and down torso into a dip making sure to keep air back
with each jump shoulder down and elbows at 90  Arm cross hugs swing arms
 High knees jump up and down degree. Push body back up and then back and forth as if hugging
in an almost marching position down. oneself and alternate arm up
attempting to bring knee up  Pyramid planks start in plank and then arm down
as high as possible, arms position and move hips ups towards  Jumping jacks standard
swinging at side to project up the sky making a upside down “V” jumping jacks, full range of
 Alternating back lunge make then push arms out into push up arms swinging up and down
sure to keep core body as position to V shape again with each jump
straight as possible and  Crab Walk Lunge start with feet hip  Light jog in place lightly jog in
balance with each step wide apart and bend the knees into place keeping arms moving and
 Shoulder dip squat squat a squat, remain in squat position bouncing with each step,
position hunched over bouncing/moving legs one at a time slowly finish off unwinding
bringing shoulder to opposite to side in crab like motions, keep
knee 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

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