BEGINNER BODYWEIGHT WORKOUT PROGRAM (4 WEEKS)

BASIC PRINCIPLES:

• Work out 3 days a week (e.g., Mon, Wed, Fri)


• At least 1 rest day between workouts


• 5-minute warm-up before each workout


• 5-minute stretch after each workout

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WEEK 1-2: FOUNDATIONS

(3 rounds, 30 seconds rest between exercises)

1. Knee push-up — 8-10 reps


2. Squat — 12-15 reps


3. Plank — 20-30 seconds


4. Glute bridge — 12-15 reps


5. Marching in place — 30 seconds

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WEEK 3-4: PROGRESSION

(3-4 rounds, 20-25 seconds rest)

1. Full push-up — 8-12 reps


2. Light jump squat — 10-12 reps


3. Side plank (each side) — 15-20 seconds


4. Lunge — 8-10 reps per leg


5. High knees (in place) — 30-40 seconds


6. Mountain climber — 20 reps

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IMPORTANT NOTES:

• Stop if you feel pain


• Remember to drink water


• Gradually increase the load each week


• Don't hold your breath during exertion

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