Beginner
Home start
No gym, no equipment. Twenty-five minutes in your living room.
- Weeks
- 4
- Days a week
- 3
- Goal
- Train at home
- Start
Session 1
Day 1
Full body
- Jumping jack
30 s rest
3 × 40 sec
- Bodyweight squat
60 s rest
3 × 15
- Push-up
60 s rest2 swaps
3 × 8
- Glute bridge
45 s rest
3 × 15
- Forearm plank
45 s rest
3 × 30 sec
- Start
Session 2
Day 2
Legs and shoulders
- High knees
30 s rest
3 × 30 sec
- Reverse lunge
60 s rest
3 × 10
- Pike push-up
60 s rest
3 × 6
- Wall sit
45 s rest
3 × 40 sec
- Crunch
45 s rest
3 × 15
- Start
Session 3
Day 3
Conditioning
- Mountain climber
30 s rest
3 × 30 sec
- Bodyweight squat
45 s rest
4 × 12
- Push-up
60 s rest2 swaps
4 × 8
- Bird dog
45 s rest
3 × 8
- Standing calf raise
30 s rest
3 × 20