So you want to workout without leaving home?
No problem!
You don’t need a gym membership or any equipment to get a full-body workout and look your best.
Use this great 4-week bodyweight workout at home to burn fat, tone every muscle, and improve your health and fitness.
Benefits of full body workouts at home
- Train your major muscle groups
- Reduce your risk of heart disease
- Increase your strength
- Boost Healthy brain function
Workout Summary
| Target gender: | Women |
| Time per workout: | 40min – 55min |
| Program duration: | 4 weeks |
| Days per week: | 3 Days |
| Equipment required: | Bodyweight, yoga mat, Resistance band (Optional) |
| Trainer: | Emelie Sveed |
Week 1 – Day 1 (Monday or Tuesday)
Do each exercise for 30 sec. Then rest for 30 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.
CIRCUIT 1
- Bodyweight Squats
- Curtsy Lunge
- Glute Bridge
- Donkey Kicks
CIRCUIT 2
- Froggers
- Kneeling Push- ups
- Tri cep Dips
- Superman
CIRCUIT 3
- Plank w Single Leg Rai se
- Scissor Kicks
- Bicycle Crunches
- V- Sit w Leg Extension
Week 1 – Day 2 (Wednesday or Thursday)
Do each exercise for 30 sec. Then rest for 30 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.
CIRCUIT 1
- Bodyweight Squats
- Reverse Lunges
- Frog Pumps
- Donkey Kicks
CIRCUIT 2
- Mountain Climbers
- Kneeling Push-ups
- Triceps Dips
- Superman
CIRCUIT 3
- Commando Plank
- Scissor Kicks
- Straight Leg Toe Touches
- V- Sit w Leg Extension
Week 1 – Day 3 (Friday or Saturday)
Do each exercise for 30 sec. Then rest for 30 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.
CIRCUIT 1
- Jump Squats
- Reverse Lunges
- Frog Pumps
- Donkey Kicks
CIRCUIT 2
- Mountain Climbers
- Crab Toe Touch
- Tricep Dips
- Froggers
CIRCUIT 3
- Commando Plank
- Russian Twists
- Straight Leg Toe Touches
- Bird Dog
Week 2 – Day 1 (Monday or Tuesday)
Do each exercise for 40 sec. Then rest for 20 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.
CIRCUIT 1
- Jump Squats
- Banded Lateral Wal k
- Glute Bridge
- Side Lunge
CIRCUIT 2
- Commando Plank
- Crab Toe Touch
- Superman
- Froggers
CIRCUIT 3
- Heel Taps
- Russian Twists
- Plank
- V- Sit w Leg Extension
Week 2 – Day 2 (Wednesday or Thursday)
Do each exercise for 40 sec. Then rest for 20 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.
CIRCUIT 1
- Curtsy Lunge
- Bodyweight Squats
- Single Leg Glute Bridge
- Frog Pumps
CIRCUIT 2
- Kneeling Push-ups
- Crab Toe Touch
- Tri cep Dips
- Froggers
CIRCUIT 3
- Side Plank
- Straight Leg Toe Touches
- Plank
- Heel Taps
Week 2 – Day 3 (Friday or Saturday)
Do each exercise for 40 sec. Then rest for 20 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.
CIRCUIT 1
- Curtsy Lunge
- Banded Lateral Walk
- Single Leg Glute Bridge
- Leg Extension
CIRCUIT 2
- Superman
- Mountain Climbers
- Kneeling Push- ups
- Triceps Dips
CIRCUIT 3
- Side Plank
- Straight Leg Toe Touches
- Bicycle Crunches
- Plank w Single Leg Raise
Week 3 – Day 1 (Monday or Tuesday)
Do each exercise for 50 sec. Then rest for 30 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.
CIRCUIT 1
- Bodyweight Squats
- Leg Extension
- Glute Bridge
- Donkey Kicks
CIRCUIT 2
- Superman
- Triceps Dips
- Commando Plank
- Kneeling Push-ups
CIRCUIT 3
- Straight Leg Toe Touches
- Russian Twists
- Plank w Single Leg Raise
- Scissor Kicks
Week 3 – Day 2 (Wednesday or Thursday)
Do each exercise for 50 sec. Then rest for 30 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.
CIRCUIT 1
- In and Out Jumps
- Leg Extension
- Glute Bridge
- Side Lunge
CIRCUIT 2
- Crab Toe Touches
- Kneeling Push- ups
- Froggers
- Commando Plank
CIRCUIT 3
- V- Sit w Leg Extension
- Bird Dog
- Plank w Single Leg Rai se
- Heel Taps
Week 3 – Day 3 (Friday or Saturday)
Do each exercise for 50 sec. Then rest for 30 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.
CIRCUIT 1
- In and Out Jumps
- Banded Lateral Walk
- Frog Pumps
- Side Lunge
CIRCUIT 2
- Kneeling Push-ups
- Mountain Climbers
- Froggers
- Commando Plank
CIRCUIT 3
- Side Plank
- Bird Dog
- Plank
- Heel Taps
Week 4 – Day 1 (Monday or Tuesday)
Do each exercise for 60 sec. Then rest for 30 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.
CIRCUIT 1
- Jumping Lunges
- Single Leg Glute Bridge
- Bodyweight Squats
- Side Lunge
CIRCUIT 2
- Superman
- Mountain Climbers
- Crab Toe Touch
- Commando Plank
CIRCUIT 3
- Bicycle Crunches
- Bird Dog
- Plank
- Scissor Kicks
Week 4 – Day 2 (Wednesday or Thursday)
Do each exercise for 60 sec. Then rest for 30 sec before starting the next one.
Rest for 1 min after finishing the first round of the circuit. Then repeat each circuit 2 times before moving on the next one.
CIRCUIT 1
- Reverse Lunges
- Single Leg Glute Bridge
- In and Out Jumps
- Banded Lateral Walk
CIRCUIT 2
- Triceps Dips
- Mountain Climbers
- Crab Toe Touch
- Froggers
CIRCUIT 3
- Russian Twists
- Bicycle Crunches
- Side Plank
- V- Sit w Leg Extension
Week 4 – Day 3 (Friday or Saturday)
CIRCUIT 1
- Banded Lateral Walk
- Jumping Lunges
- Body weight Squats
- Curtsy Lunge
CIRCUIT 2
- Kneeling Push- ups
- Mountain Climbers
- Superman
- Crab Toe Touch
CIRCUIT 3
- Plank
- Scissor Kicks
- Straight Leg Toe Touches
- Bird Dog
