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Welcome!

Hey there, champion!

This home workout program is designed to help you build strength, endurance, and muscle using only your bodyweight. No equipment needed - just your determination and a small space to move!

Whether you're just starting your fitness journey or looking for an effective program you can do anywhere, this is for you!

The program progressively increases in intensity over 8 weeks. Watch the intro video below for tips on form and progression. Let's crush it!

Training program

Home Warrior

A complete 8-week bodyweight training program. No gym, no equipment, no excuses! Time to become unstoppable!

Before you start

⏱️

Rest between sets: 45-60 seconds

Rest between exercises: 90 seconds

HIIT rest: 30 seconds between exercises

ABS and core workout

Add one of these core workouts to the end of 2-3 sessions per week.

A STRONG CORE IS THE FOUNDATION OF ALL MOVEMENT!

ABS Workout

Core Basics

1.Plank
3 × 45sec
2.Crunches
3 × 20
3.Leg raises
3 × 15
4.Mountain climbers
3 × 30sec

ABS Workout

Core Burner

1.Bicycle crunches
3 × 20
2.Russian twists
3 × 20
3.Dead bug
3 × 12
4.Flutter kicks
3 × 30sec

ABS Workout

Core Advanced

1.V-ups
3 × 15
2.Hollow body hold
3 × 30sec
3.Side plank (each)
3 × 30sec
4.Reverse crunches
3 × 15

Week 1

Day 1

Full Body Foundations

1.Jumping jacks
3 × 30sec
2.Bodyweight squats
4 × 15
3.Push-ups (or knee push-ups)
4 × 10
4.Lunges (alternating)
3 × 12 each
5.Plank
3 × 30sec
6.Glute bridges
3 × 15

Day 2

Upper Body Focus

1.Arm circles
2 × 30sec
2.Push-ups
4 × 12
3.Diamond push-ups
3 × 8
4.Pike push-ups
3 × 10
5.Tricep dips (chair)
3 × 12
6.Superman holds
3 × 15

Day 3

Lower Body Power

1.High knees
3 × 30sec
2.Squats
4 × 15
3.Bulgarian split squats
3 × 10 each
4.Calf raises
3 × 20
5.Wall sit
3 × 45sec
6.Single leg glute bridge
3 × 10 each

Day 4

HIIT Cardio

1.Burpees
4 × 10
2.Mountain climbers
4 × 30sec
3.Jump squats
4 × 12
4.High knees
4 × 30sec
5.Plank jacks
3 × 15
6.Jumping lunges
3 × 10 each

Warm up

Always start with 5-10 minutes of dynamic stretching and light cardio to prepare your body.

Quick Warm-up Routine:

  • • Arm circles - 30 seconds each direction
  • • Leg swings - 10 each leg
  • • Hip circles - 10 each direction
  • • Jumping jacks - 30 seconds
  • • High knees - 30 seconds
  • • Bodyweight squats - 10 reps