This is the Beginner Bodyweight Workout (3 Circuits): 20 Bodyweight squats. 10 Push-ups. 10 Walking lunges (each leg). 10 Dumbbell rows (use a milk jug or other weight). 15 Second Plank. 30 Jumping jacks

This is the Advanced Bodyweight Workout (Do 3 Circuits): 10 One-Legged Squats – each side 20 Bodyweight Squats 20 Walking Lunges (10 each leg) 20 Jump Step-Ups (10 each leg) 10 Pull-Ups (or inverted bodyweight rows using your kitchen table) 10 Dips – Bar Stools 10 Chin-Ups (or inverted bodyweight rows with an underhand grip)

For reference, the easiest and arguably best way to schedule your 4 workouts per week is as follows: Day 1: Upper Body Session 1 Day 2: Lower Body Session 1 Day 3: Rest Day 4: Upper Body Session 2 Day 5: Lower Body Session 2 Day 6-7: Rest Note: You can play around with the rest days as you see fit, just make sure you hit your 4 sessions weekly.