Description

Level: Beginner to Intermediate
Duration: 4 weeks
Training Time: 20-30 minutes per session
Frequency: 3-4 times a week

Module 1: Introduction to Bodyweight Training

• Why bodyweight exercises are effective for building strength.

• How to progress with bodyweight workouts for strength.

Module 2: Full-Body Bodyweight Workout

• Strength exercises that require no equipment: squats, lunges, push-ups, planks.

• Full-body routine with 30 seconds of work and 15 seconds rest.

Module 3: Upper Body Focus

• Building upper body strength with push-ups, tricep dips, and planks.

• Increasing intensity and variation in upper body exercises.

Module 4: Lower Body Strength

• Strengthening legs and glutes with squats, lunges, and glute bridges.

• Progressing to more challenging lower body moves (jump squats, Bulgarian split squats).

Module 5: Core Training

• Bodyweight core exercises: planks, mountain climbers, leg raises.

• How to build a strong core for overall stability and strength.

Module 6: Combining Strength and Endurance

• Creating circuit-style workouts combining strength and cardio.

• How to push your body with intense bodyweight circuits.

Bonus Materials:

• Printable bodyweight workout plans

• Progress tracker for strength and endurance

• Healthy snack recipes for muscle recovery