Complete Body-Weight Workout Plan

Body-weight Workout plan

Gym memberships can be costly, especially if you are not regular.

But that doesn’t mean staying fit is expensive.

Here we have sorted a Complete Body-Weight Workout Plan. That means you can workout without any equipment or weights on primary muscles.

It is best to find an outdoor spot to workout. Parks are your best choice as they are great for running and exercise. Most parks have some sort of pull-up bars  and a bench, which you would need for a couple of workouts.

Workout plan is designed for three days. Usually, people workout three days a week, with at least a day gap. You can workout your own plan around create your own plan. We suggest to follow our plan but feel free to set your own number of sets and reps.

Warm-up

Every workout needs little warm-up which you can do by 10-15 minutes of running and stretching.

Day 1

Normal Push-ups, Wider Push-ups, Pike Push-ups, Bench dips

Day 2

Pull-ups, Chin-ups, Planks, crunches

Day 3

Jump Squat, Walking Lunges, Leg scissors

Day 1

Normal Push-ups

Primary: Anterior Delts (front), Triceps
Secondary: Abs

Position: Hands on the ground at shoulder width.

Wider Push-ups

Primary: Pectorialis (chest)
Secondary: Abs

Position: Hands on the ground with wider width than the shoulders.

Pike Push-ups

Primary: Triceps, Middle delts
Secondary: Abs

Position: Hands on the ground with narrower width than the shoulders.

Bench dips

Primary: Triceps, Pectorialis (chest)
Secondary: Anterior Delts (back)

Positions: Hands gripped at width of the shoulder on the bar. Palms towards you. Pull till chin reaches the bar.

Day 2

Planks

Primary: Abs, Lower back
Secondary: Delts, Quads, Glutes

Position: Body Straight on ground balancing with toes and forearms on ground.

Crunches

Primary: Upper Abs
Secondary: Obliques (side Abs)

Position: Lie on back, legs folded with feet on ground. Push your upper body forward keeping your lower back on ground.

Pull Ups

Primary: Latissimus Dorsi (wings), Biceps, Traps
Secondary: Posterior Delts (back), Abs

Position: Hands gripped wider than shoulder on the bar. Palms away from you. Pull till chin reaches the bar.

Chin Ups

Primary: Latissimus Dorsi (wings), Biceps, Traps
Secondary: Posterior Delts (back), Abs

Positions: Hands gripped at width of the shoulder on the bar. Palms towards you. Pull till chin reaches the bar.

Day 3

Jump Squats

Primary: Quads, Hamstrings
Secondary: Glutes, Calves

Position: Hands straight forward. Bend knees keeping aligned with shoulders.

Walking Lunges

Primary: Quads, Hamstrings
Secondary: Glutes, Calves

Position: Hands on sides. Take one step forward to lunge until your knee nearly touches the ground

Leg Scissors

Primary: Lower Abs
Secondary: Obliques (side Abs)

Lie on back and move legs up and down like scissors

Check out a bodyweight workout plan by a superhero, Saitama. 

Read Here

One Punch Man Workout

Leave a Reply

Your email address will not be published. Required fields are marked *

Join Waitlist We will inform you when the product arrives in stock. Just leave your valid email address below.
Email Quantity We won't share your address with anybody else.

Use discount code, "SERIES2" on checkout