I’ve designed an ultimate 6 week bodyweight workout plan for those who want to improve their aesthetics and functional fitness at home with little to no equipment. This exercise plan involves performing bodyweight exercises four days a week only.

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. We turned this bodyweight workout into a fun infographic because that’s how we roll around here:

Welcome to the Ultimate 12 Week Bodyweight Workout Plan, designed to improve your control and connection with your body, while promoting strength, power, lean muscle growth, and balance. This workout routine is for all fitness levels and is scalable from beginners to advanced.

Free Workouts & Advice. Not only does this bodyweight routine enable you to gain muscle and lose fat, but also helps strengthen your core, improve your range of motion, and make your entire body stronger.