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Beginner26 days12 workouts

No-Equipment Home Workout for Beginners

A 4-week program for training at home with no equipment at all: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Push-ups, squats, abs, planks, calves and hinges — bodyweight only. 4–5 exercises, 3 sets of 10–12 reps; +1 rep every week.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 15 sets

Неделя 1, Пн — Всё тело A

  • Планка прыжки ноги в стороны
    Legs
    • 10 reps
    • 10 reps
    • 10 reps
  • Squats
    Legs
    • 12 reps
    • 12 reps
    • 12 reps
  • Push-Ups
    Chest
    • 10 reps
    • 10 reps
    • 10 reps
  • Sit-Up
    Abs
    • 12 reps
    • 12 reps
    • 12 reps
  • Подъем на носках
    Legs
    • 12 reps
    • 12 reps
    • 12 reps

Locked: 11 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 34 exercises · 12 sets
  • Squats — Legs
  • Back Extension (Reverse Hyper) — Back
  • Планка подъем ног вверх — Legs
  • Push-Ups — Chest
Day 55 exercises · 15 sets
  • Push-Ups — Chest
  • Squats — Legs
  • Sit-Up — Abs
  • Планка прыжки ноги в стороны — Legs
  • Back Extension (Reverse Hyper) — Back
Day 85 exercises · 15 sets
  • Планка прыжки ноги в стороны — Legs
  • Squats — Legs
  • Push-Ups — Chest
  • Sit-Up — Abs
  • Подъем на носках — Legs
Day 104 exercises · 12 sets
  • Squats — Legs
  • Back Extension (Reverse Hyper) — Back
  • Планка подъем ног вверх — Legs
  • Push-Ups — Chest
Day 125 exercises · 15 sets
  • Push-Ups — Chest
  • Squats — Legs
  • Sit-Up — Abs
  • Планка прыжки ноги в стороны — Legs
  • Back Extension (Reverse Hyper) — Back
Day 155 exercises · 15 sets
  • Планка прыжки ноги в стороны — Legs
  • Squats — Legs
  • Push-Ups — Chest
  • Sit-Up — Abs
  • Подъем на носках — Legs

Want to see the whole plan?

Signing up is free — the plan applies to your calendar in one click.

No-Equipment Home Workout for Beginners | Training plans | Workouter