Bodyweight Starter
Two weeks, three short sessions a week, nothing to buy. Squats, push-ups and the floor — see if this fits.
- Weeks
- 2
- Days a week
- 3
- Level
- Beginner
- Gear
- A wall or a counter for the push-ups. That is all.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Full Body A
- Bodyweight Squat 3 × 10
- Incline Push-up 3 × 8
- Glute Bridge 3 × 12
- Plank 3 × 20 sec
Push-ups with your hands on a counter. Rest as long as you like between sets.
Day 2 Full Body B
- Single-Leg Glute Bridge 3 × 8 each side
- Push-up or Incline Push-up 3 × 6
- Dead Bug 3 × 8 each side
- Superman 2 × 10
If six push-ups from the floor is too many, do them on the counter — same movement, less of you to lift.
Day 3 Full Body C
- Bodyweight Squat 3 × 12
- Incline Push-up 3 × 10
- Side Plank 2 × 15 sec each side
- Reverse Crunch 3 × 10
Squats: sit back until your thighs are level with the floor, or as close as feels good today.
Week by week
- Week 1 · Introduce
- Week 2 · Build
What it trains
Abdominals · Chest · Glutes · Quadriceps · Lower back
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A wall or a counter for the push-ups. That is all. Train 3 days a week.
What happens when the two weeks end?
Your plan automatically restarts for you, free. You can keep using it as long as you want. Remove it when you don't.