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No-Equipment Home Circuit

An intense 4-week no-equipment home circuit: 3 workouts a week (Mon/Wed/Fri), 12 workouts. All bodyweight exercises in a circuit with short rests: 6–7 exercises, 3 sets of 13–15 reps. For people who already train confidently.

Open workouts

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

Day 1

7 exercises · 21 sets

Week 1, Mon — Circuit A

Sit-Up
Abs
- 13 reps
- 13 reps
- 13 reps
Push-Ups
Chest
- 13 reps
- 13 reps
- 13 reps
Squats
Legs
- 15 reps
- 15 reps
- 15 reps
Планка прыжки ноги в стороны
Legs
- 13 reps
- 13 reps
- 13 reps
Подъем на носках
Legs
- 15 reps
- 15 reps
- 15 reps
Back Extension (Reverse Hyper)
Back
- 13 reps
- 13 reps
- 13 reps
Планка подъем ног вверх
Legs
- 13 reps
- 13 reps
- 13 reps

Locked: 11 workouts

Day 36 exercises · 18 sets

Squats — Legs
Планка подъем ног вверх — Legs
Push-Ups — Chest
Sit-Up — Abs
Планка прыжки ноги в стороны — Legs
Подъем на носках — Legs

Day 57 exercises · 21 sets

Push-Ups — Chest
Back Extension (Reverse Hyper) — Back
Squats — Legs
Планка прыжки ноги в стороны — Legs
Sit-Up — Abs
Подъем на носках — Legs
Планка подъем ног вверх — Legs

Day 87 exercises · 21 sets

Sit-Up — Abs
Push-Ups — Chest
Squats — Legs
Планка прыжки ноги в стороны — Legs
Подъем на носках — Legs
Back Extension (Reverse Hyper) — Back
Планка подъем ног вверх — Legs

Day 106 exercises · 18 sets

Squats — Legs
Планка подъем ног вверх — Legs
Push-Ups — Chest
Sit-Up — Abs
Планка прыжки ноги в стороны — Legs
Подъем на носках — Legs

Day 127 exercises · 21 sets

Push-Ups — Chest
Back Extension (Reverse Hyper) — Back
Squats — Legs
Планка прыжки ноги в стороны — Legs
Sit-Up — Abs
Подъем на носках — Legs
Планка подъем ног вверх — Legs

Day 157 exercises · 21 sets

Sit-Up — Abs
Push-Ups — Chest
Squats — Legs
Планка прыжки ноги в стороны — Legs
Подъем на носках — Legs
Back Extension (Reverse Hyper) — Back
Планка подъем ног вверх — Legs

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