Try these daily workouts using only bodyweight calisthenics, no equipment required!
Monday:
- 100 Jumping Jacks
- 50 Crunches
- 20 Tricep Dips
- 15 Squats
- 20 Lunges (each leg)
- 70 Russian Twists
- 20 Standing Calf Raises
- 5 Push-Ups
- 30 Second Plank
- 10 Lunge Split Jumps
Tuesday:
- 80 Jumping Jacks
- 50 Vertical Leg Crunches
- 20 Sit-Ups
- 15 Tricep Dips
- 20 Squats
- 10 Side Lunges (each leg)
- 15 Leg Lifts (each leg)
- 50 Bicycles
- 15 Wall Push-Ups
- 40 Russian Twists
Wednesday:
- 90 Jumping Jacks
- 20 Tricep Dips
- 10 Sit-Ups
- 30 Bird-Dogs
- 30 Seconds Plank
- 30 Squats
- 15 Incline Push-Ups
- 40 Crunches
- 10 Oblique Crunches (each side)
- 20 Standing Calf Raises
Thursday:
- 100 Jumping Jacks
- 25 Vertical Leg Crunches
- 30 Crunches
- 20 Squats
- 20 Wall Push-Ups
- 50 Russian Twists
- 15 Seconds Side Plank (each side)
- 10 Lunge Split Jumps
- 5 Jump Squats
- 40 High Knees
Friday:
- 60 Jumping Jacks
- 40 Crunches
- 10 Sit-Ups
- 10 Tricep Dips
- 20 Side Lunges (each side)
- 15 Incline Push-Ups
- 10 Oblique Crunches (each side)
- 30 Butt Kickers
- 5 Jumping Jacks
- 15 Jack Knife Sit-Ups
Saturday:
- 50 Jumping Jacks
- 20 Squats
- 100 Russian Twists
- 5 Kneeling Push-Ups
- 1 Minute Downward Dog
- 15 Jack Knife Sit-Ups
- 10 Lunges (each leg)
- 10 Side Lunges (each side)
- 20 Bird-Dogs
- 20 Inner Thigh Lifts (each leg)
Sunday:
- 45 Jumping Jacks
- 15 Squats
- 5 Jump Squats
- 50 Russian Twists
- 30 Seconds Plank
- 10 Standing Calf Raises
- 5 Kneeling Push-Ups
- 30 Seconds Superman
- 10 Lunges (each leg)
- 40 Crunches
If you are not able to complete each day’s workout all at once, spread them out and do them over the course of your day.
