For endurance and heart health Zone 2 - 30-60 minutes of a low-to-moderate intensity cardiovascular workout performed at 60% to 70% of your maximum heart rate. VO Max (4x4) - four intervals of high intensity exercise, each lasting 4 minutes, followed by 3-minute recovery periods.

Zone 2 & VO2 Max

3 routines1 saves

Program

Build functional strength and master advanced calisthenics with your home equipment.

Dumbbell & Skill Power Progression (Copy)

1 routine1 saves

Program

A full-body workout for building muscle and losing fat using minimal equipment, created by the Bodyweight Fitness subreddit.

Full Bodyweight Routine

1 routine1 saves

Program

A full-body workout for building muscle and losing fat using minimal equipment, created by the Bodyweight Fitness subreddit.

Reddit's Bodyweight Routine (Copy)

6 routines1 saves

Program

PPL

3 routines1 saves

Program

Morning Routines

1 routine1 saves

Program

Pick your weight: Find your 5-Rep Max (5RM) on the Press — the heaviest weight you can press for 5 clean reps. Use that same kettlebell (or pair) for the Clean + Press, the Front Squat, and every workout in Weeks 1–4. How Each Workout Works Set a timer for 30 minutes. Do one set of C+P at the day's prescribed rep count. Rest. Do one set of FSQ at the day's prescribed rep count. Rest. Repeat this A1→rest→A2→rest cycle until the timer runs out. How many total sets? There's no fixed number — this is intentionally autoregulated. Stop adding sets when your reps start slowing down, even slightly. The one non-negotiable rule: Every rep should look and feel the same speed as your first rep. The instant reps start slowing down, that's your body telling you to rest longer between sets — not push through. If you're grinding, you're doing it wrong. Staying fresh between sets: Use "Fast & Loose" drills (loose shoulder shakes, gentle swinging of the arms/legs) during rest periods to shake out tension and keep your nervous system primed.

Simple KB Strength Program

1 routine1 saves

Program

Get working boi

Fit sunny

7 routines1 saves

Program

In this i will learn lsit and much more and hanstand

Calestenics foundation 3 months

6 routines1 saves

Program

For full body (Mon-Fri)

Full Workout Routine

5 routines1 saves

Program

First time

2 routines1 saves

Program

A guided 28-day path from zero to a balanced full-body routine. Covers strength, skills, stretching, and recovery — perfect for true beginners.

Beginner Calisthenics (Copy)

27 routines1 saves

Program

-6days

Beginner Calisthenics -6days

20 routines1 saves

Program

Online Ghetto

Rings Level 1

3 routines1 saves

Program

6-12 months consistently

Rouge physique

7 routines1 saves

Program

A guided 28-day path from zero to a balanced full-body routine. Covers strength, skills, stretching, and recovery — perfect for true beginners.

Beginner Calisthenics (Copy)

27 routines1 saves

Program

Program for front lever

Front lever

4 routines

Program

Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this video, I’m going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless of whether or not you ever step foot in a gym. The key to the effectiveness of this perfect home workout is that it pairs exercises together in a way that allows you to train to greater overload than would be possible if you stuck with one single exercise, and it will keep the workouts brief at the same time. This perfect home workout consists of not one but two complete total body workouts. The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer. This workout for home is going to allow you to hit your total body in under one hour. With this being the goal, the idea is not to try and hit each muscle with too many individual exercises since this could lead to an excessively long workout and potential for doing too much in the given workout. Instead, we select the exercises based on movement patterns that we know we want to hit to accomplish our goal of building muscle everywhere. These patterns are broken down below and the exercises included in each are shown. Keep in mind, there are two complete versions of each workout to be sure that the beginners and more advanced trainees can follow this program and get results from it. Here is how to construct the perfect home total body workout A: 1. SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners) 1 1/2 Bottomed Out Squats (to failure) Jump Squats 2. UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Handstand Pushups OR Power Pushaways Rotational Pushups OR Knee Rotational Pushups Cobra Pushups (long head contracted) OR Knee Cobra Pushups 3. HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Alt. Single Leg Heel Touch Squats (use “kickstand” if needed) Alt. Sprinter Lunges Plyo Sprinter Lunges (jump from higher position if more beginner) 4. UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Pullups OR Seated Pullups Human Pullovers OR BW Sliding Pulldowns Inverted Chin Curls 5. ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Reverse Corkscrews Black Widow Knee Slides Levitation Crunches 6. CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Angels and Devils COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES) Here is how to construct the perfect home workout B: HINGE / POSTERIOR x 3 ROUNDS Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg) Long Leg March High Hip Bucks LUNGE / ANTERIOR x 3 ROUNDS Alt. Crossover Step Ups Alt. Reverse Lunges Split Squat Jumps UPPER PUSH x 3 ROUNDS Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups Alt. BW Side Lateral Raises (from knees for beginners) Tricep BW Extensions (long head stretch) UPPER PULL x 3 ROUNDS Chin Ups OR Seated Chin Ups Inverted Rows Back Widows ABS x 2 ROUNDS Ab Halos V-Up Tucks Sit-Up Elbow Thrusts CORRECTIVE x 2 ROUNDS Reverse Hypers COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES) If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.