Bodyweight Blitz
Day 1: Full Body Circuit
- Warm-up: 5 minutes of jogging in place or jumping jacks
- Circuit: 30 seconds of each exercise, rest for 10 seconds between each exercise, and repeat the circuit 3 times.
- Push-ups
- Squats
- Plank
- Lunges
- Burpees
- Cool down: 5 minutes of stretching exercises
Day 2: Upper Body
- Warm-up: 5 minutes of shoulder rolls and arm circles
- Circuit: 30 seconds of each exercise, rest for 10 seconds between each exercise, and repeat the circuit 3 times.
- Push-ups
- Tricep Dips
- Mountain Climbers
- Shoulder Taps
- Arm Circles
- Cool down: 5 minutes of stretching exercises
Day 3: Lower Body
- Warm-up: 5 minutes of high knees and leg swings
- Circuit: 30 seconds of each exercise, rest for 10 seconds between each exercise, and repeat the circuit 3 times.
- Squats
- Lunges
- Wall Sits
- Jump Squats
- Calf Raises
- Cool down: 5 minutes of stretching exercises
Day 4: Core
- Warm-up: 5 minutes of jogging in place or jumping jacks
- Circuit: 30 seconds of each exercise, rest for 10 seconds between each exercise, and repeat the circuit 3 times.
- Plank
- Bicycle Crunches
- Leg Raises
- Russian Twists
- Mountain Climbers
- Cool down: 5 minutes of stretching exercises
Day 5: Full Body HIIT
- Warm-up: 5 minutes of jumping jacks or high knees
- Circuit: 20 seconds of each exercise, rest for 10 seconds between each exercise, and repeat the circuit 4 times.
- Burpees
- Jumping Lunges
- Push-ups
- High Knees
- Squat Jumps
- Cool down: 5 minutes of stretching exercises
Day 6: Rest day or light cardio (e.g., walking, cycling, swimming)
Day 7: Full Body Tabata
- Warm-up: 5 minutes of jogging in place or jumping jacks
- Circuit: Perform each exercise for 20 seconds, rest for 10 seconds, and repeat the circuit 8 times.
- Jumping Jacks
- Squat Thrusts
- Push-ups
- High Knees
- Cool down: 5 minutes of stretching exercises
Remember to always listen to your body and modify or rest as needed. It’s also important to stay hydrated and fuel your body with healthy foods. Good luck with your workouts!