Bodyweight Start A
about 30 minWrist preparation
Warm-up
1 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Bodyweight squat
Main
3 × 15–20 reps
Glute bridge
Main
3 × 12–15 reps
Plank
Accessory
3 × 30 s hold
Arch hold
Accessory
Four weeks of simple full-body training at home with no equipment. Build the habit and the base.
Anyone who wants to start training at home.
No prerequisites.
No deload in this short program.
Complete 10 of 12 sessions.
Every session, exercise and target. Log it in the app to track your progress.
Wrist preparation
Warm-up
1 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Bodyweight squat
Main
3 × 15–20 reps
Glute bridge
Main
3 × 12–15 reps
Plank
Accessory
3 × 30 s hold
Arch hold
Accessory
2 × 20 s hold
Scapular push-up
Warm-up
2 × 10 reps
Push-up
Main
3 × 3–8 reps
Reverse lunge
Main
3 × 8–10 reps
Bench dip
Main
3 × 8–12 reps
Calf raise
Accessory
3 × 12–20 reps
Hollow-body hold
Accessory
3 × 20 s hold
Side plank
Accessory
2 × 20 s hold
Wrist preparation
Warm-up
1 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Bodyweight squat
Main
3 × 15–20 reps
Glute bridge
Main
3 × 12–15 reps
Plank
Accessory
3 × 30 s hold
Arch hold
Accessory
2 × 20 s hold
Wrist preparation
Warm-up
1 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Bodyweight squat
Main
3 × 15–20 reps
Glute bridge
Main
3 × 12–15 reps
Plank
Accessory
3 × 30 s hold
Arch hold
Accessory
2 × 20 s hold
Scapular push-up
Warm-up
2 × 10 reps
Push-up
Main
3 × 3–8 reps
Reverse lunge
Main
3 × 8–10 reps
Bench dip
Main
3 × 8–12 reps
Calf raise
Accessory
3 × 12–20 reps
Hollow-body hold
Accessory
3 × 20 s hold
Side plank
Accessory
2 × 20 s hold
Wrist preparation
Warm-up
1 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Bodyweight squat
Main
3 × 15–20 reps
Glute bridge
Main
3 × 12–15 reps
Plank
Accessory
3 × 30 s hold
Arch hold
Accessory
2 × 20 s hold
Wrist preparation
Warm-up
1 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Bodyweight squat
Main
3 × 15–20 reps
Glute bridge
Main
3 × 12–15 reps
Plank
Accessory
3 × 30 s hold
Arch hold
Accessory
2 × 20 s hold
Scapular push-up
Warm-up
2 × 10 reps
Push-up
Main
3 × 3–8 reps
Reverse lunge
Main
3 × 8–10 reps
Bench dip
Main
3 × 8–12 reps
Calf raise
Accessory
3 × 12–20 reps
Hollow-body hold
Accessory
3 × 20 s hold
Side plank
Accessory
2 × 20 s hold
Wrist preparation
Warm-up
1 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Bodyweight squat
Main
3 × 15–20 reps
Glute bridge
Main
3 × 12–15 reps
Plank
Accessory
3 × 30 s hold
Arch hold
Accessory
2 × 20 s hold
Wrist preparation
Warm-up
1 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Bodyweight squat
Main
3 × 15–20 reps
Glute bridge
Main
3 × 12–15 reps
Plank
Accessory
3 × 30 s hold
Arch hold
Accessory
2 × 20 s hold
Scapular push-up
Warm-up
2 × 10 reps
Push-up
Main
3 × 3–8 reps
Reverse lunge
Main
3 × 8–10 reps
Bench dip
Main
3 × 8–12 reps
Calf raise
Accessory
3 × 12–20 reps
Hollow-body hold
Accessory
3 × 20 s hold
Side plank
Accessory
2 × 20 s hold
Wrist preparation
Warm-up
1 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Bodyweight squat
Main
3 × 15–20 reps
Glute bridge
Main
3 × 12–15 reps
Plank
Accessory
3 × 30 s hold
Arch hold
Accessory
2 × 20 s hold