# Beginner Bodyweight

No materials needed

## Warm-up 

March in Place · Arm Circle · Hip Circle · Bodyweight Squat · Reverse Lunge

### Workout

- 1 × 1-45 March in Place
- 1 × 1-40 Arm Circle
- 1 × 1-30 Hip Circle
- 1 × 1-10 Bodyweight Squat
- 1 × 1-5 Reverse Lunge


## Day 1 - Upper Body + Core

Push-Up · Plank · Triceps Extension · Bodyweight Bicep Curl · Bird Dog · Dead Bug · Side Plank

### Workout

- 1 × 1-8 Push-Up
- 1 × 1-30 Plank
- 1 × 1-10 Triceps Extension - Bodyweight (Bar)
- 1 × 1-12 Bodyweight Bicep Curl - Body Only
- 1 × 1-8 Bird Dog
- 1 × 1-8 Dead Bug
- 1 × 1-20 Side Plank


## Day 2 - Lower Body + Posterior Chain

Bodyweight Squat · Prone Y-T-W · Reverse Lunge · Glute Bridge · Deadlift (Single-Leg Romanian) · Bird Dog

### Workout

- 1 × 1-12 Bodyweight Squat
- 1 × 1-12 Prone Y-T-W - Body Only
- 1 × 1-8 Reverse Lunge
- 1 × 1-15 Glute Bridge
- 1 × 1-8 Deadlift (Single-Leg Romanian)
- 1 × 1-8 Bird Dog


## Day 3 - Full Body

Push-Up · Glute Bridge March · Reverse Lunge · Plank (Shoulder Tap) · Bodyweight Bicep Curl · Dip (Triceps)

### Workout

- 1 × 1-8 Push-Up
- 1 × 1-8 Glute Bridge March
- 1 × 1-8 Reverse Lunge
- 1 × 1-10 Plank (Shoulder Tap)
- 1 × 1-12 Bodyweight Bicep Curl - Body Only
- 1 × 1-8 Dip (Triceps)