Exercise Guide
No Equipment
Uses your body weight
Uses your body weight
Progressive
Intensity scales weekly
Intensity scales weekly
Full Body
Targets major groups
Targets major groups
Flexible
3-5 days per week
3-5 days per week
Phase 1: Foundational Strength
Weeks 1-4
Goal: Establish consistency, master basic movement patterns, and improve mobility.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
| Full Body | Cardio/Core | Rest | Upper Body | Lower Body | Cardio/Core | Rest |
Full Body Strength
- Push-ups: 3 x 8-12
- Squats: 3 x 12-15
- Plank Hold: 3 x 45s
- Glute Bridges: 3 x 15
Cardio & Core
- High Knees: 3 x 30s
- Mountain Climbers: 3 x 30s
- Russian Twists: 3 x 20
- Bicycle Crunches: 3 x 20
Phase 2: Progressive Intensity
Weeks 5-8
Goal: Increase metabolic demand, add explosive movements, and improve muscular endurance.
Full Body (Intense)
- Push-ups (Incline/Decline): 4 x 12
- Goblet Squats (Hold Weight): 4 x 12
- Walking Lunges: 3 x 20 steps
- Plank Shoulder Taps: 3 x 15/side
HIIT Cardio 30s ON / 30s OFF
- Burpees
- Jump Squats
- Mountain Climbers
- *Repeat circuit 4 times*
Phase 3: Peak Performance
Weeks 9-12
Goal: Maximize power and strength with advanced bodyweight variations and high-intensity intervals.
Advanced Full Body
- Decline Push-ups: 4 x 10
- Pistol Squats (Assisted): 3 x 5/leg
- Diamond Push-ups: 3 x 12
- Side Plank Hip Dips: 3 x 12/side
Peak HIIT 40s ON / 20s OFF
- Burpee Tuck Jumps
- Skater Jumps
- Tuck Jumps
- *Repeat circuit 5 times*
