# Beginner Bodyweight

No materials needed

## Warm-up 

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

### Workout

- 1 × 1-60 High Knee March
- 1 × 1-60 Jumping Jacks
- 1 × 1-20 Bodyweight Squat
- 1 × 1-10 Reverse Lunge
- 1 × 1-30s Mountain Climber


## Day 1 - Upper Body + Core

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

### Workout

- 1 × 1-10 Push-Up
- 1 × 1-30 Plank
- 1 × 1-15 Bodyweight Bicep Curl - Body Only
- 1 × 1-15 Triceps Press (Seated) - Dumbbell
- 1 × 1-10 Jackknife Sit-Up
- 1 × 1-15 Press (Arnold) - Dumbbell


## 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 Split Squat (Bulgarian)
- 1 × 1-10 L-Sit Hold
- 1 × 1-15 Glute Bridge March
- 1 × 1-10 Deadlift (Single-Leg Romanian)
- 1 × 1-10 Jackknife Sit-Up
- 1 × 1-10 Leg Raise (Side)


## Day 3 - Full Body

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

### Workout

- 1 × 1-10 Push-Up
- 1 × 1-15 Glute Bridge March
- 1 × 1-15 Split Squat (Bulgarian)
- 1 × 1-10 Plank (Shoulder Tap)
- 1 × 1-15 Bodyweight Bicep Curl - Body Only
- 1 × 1-15 Triceps Press (Seated) - Dumbbell
- 1 × 1-15 Press (Arnold) - Dumbbell