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Weekly Bodyweight Workout Routine

The document outlines a weekly bodyweight workout routine consisting of exercises for full body, core, lower body, and upper body, along with rest and active recovery days. Each day includes specific exercises with sets and repetitions aimed at improving strength, endurance, and flexibility. A cooldown routine is recommended daily to aid recovery and relaxation.

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tahaqazi47
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84 views1 page

Weekly Bodyweight Workout Routine

The document outlines a weekly bodyweight workout routine consisting of exercises for full body, core, lower body, and upper body, along with rest and active recovery days. Each day includes specific exercises with sets and repetitions aimed at improving strength, endurance, and flexibility. A cooldown routine is recommended daily to aid recovery and relaxation.

Uploaded by

tahaqazi47
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Weekly Bodyweight Workout Routine

Mon – Full Body


- Jumping Jacks - 1 min
- Push-ups - 3 sets of 10-15
- Bodyweight Squats - 3 sets of 15
- Plank - 3 sets of 30 sec
- Glute Bridges - 3 sets of 15
- High Knees - 30 sec x 3 rounds

Tue – Core + Cardio


- Mountain Climbers - 30 sec x 3
- Bicycle Crunches - 3 sets of 20 (10 per side)
- Leg Raises - 3 sets of 12
- Russian Twists - 3 sets of 20
- Plank - 1 min hold
- Burpees - 3 sets of 8

Wed – Lower Body


- Bodyweight Squats - 4 sets of 15
- Lunges (each leg) - 3 sets of 10
- Glute Bridges - 3 sets of 20
- Wall Sit - 45 sec x 3
- Calf Raises - 3 sets of 25

Thu – Rest / Stretch


Light yoga or stretch major muscles (5-10 mins). Focus on flexibility and recovery.

Fri – Upper Body


- Push-ups - 4 sets of 12
- Triceps Dips (off a chair/bed) - 3 sets of 10
- Pike Push-ups - 3 sets of 8-10 (shoulders)
- Incline Push-ups - 3 sets of 10
- Plank with Shoulder Taps - 3 sets of 30 sec

Sat – Core + Endurance


- Jumping Jacks - 1 min
- Crunches - 3 sets of 20
- Leg Raises - 3 sets of 15
- Plank - 1 min
- Mountain Climbers - 3 sets of 30 sec
- Burpees - 3 sets of 10

Sun – Optional / Active Rest


Go for a walk, light stretching, or repeat your favorite workout of the week.

Cooldown (Every Day)


- Stretch arms, legs, back - 5-10 mins
- Breathe deeply, hydrate, and note how you feel

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