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Home Workout Plans
4 Week Bodyweight Workout

Bodyweight exercises are a great way to increase your fitness levels, muscle size, strength and well being. The best thing about working out using your own body is that for most of the exercises you do not need any equipment, you can do them in your own home at your own time and pace.

When setting up your own home workouts you need to make sure that you have the equipment you need for your workouts before you start. For example there is no point in planning on weight training when you don't own any weights.

The following home workout uses bodyweight exercises, a pull up bar and a medicine ball. A door frame pull up bar is inexpensive and one of the best investments you can make. If you cant afford a medicine ball then you could use a weight plate or a heavy bottle of water as a substitute.

These 4 week home workout plans can be used as a standalone workout or to compliment your existing home workout routine.

Weeks 1-4 Bodyweight Workout

The First 4 weeks for this home workout plans is spent building initial strength in the main bodyweight exercises including building core strength. For this reason this style of workout is great for building your foundation for a more advanced bodyweight workout or weight training workout.

Complete your Bodyweight workouts as follows


Monday Workout
Tuesday Rest Day / Core Workout
Wednesday Workout
Thursday Rest Day / Core Workout
Friday Workout
Saturday Rest Day / Core Workout
Sunday Off Day

Workout Guidelines

•  Use a 311 tempo for all exercises

•  Rest 30 seconds after each set

•  Use a stop watch to time your workouts

•  Complete 3 workouts per week

What You Will Need

•  Stop Watch

•  Weight bench or chairs (For dips and one leg squats)

•  Pull up bar

•  Medicine ball (Optional)

•  Swiss stability ball

The Workout

These are the exercises that you are going to perform aiming for the prescribed number of reps for each exercise.

Chin Ups (Palms facing, shoulder width grip)
Push Ups
Squats
Dips
Burpees
Sit Ups

Once you can do 3 sets of the prescribed number of reps then start to increase the number of reps per set by 5 every week. This will keep your body from getting used to the exercise and help you to get stronger.

Perform this workout on Monday, Wednesday and Friday. If you cant do these days then just make sure that you have at least 1 days rest between training sessions to allow for recovery.

Core Workout

The core workout is optional and can be done on the days in between your strength training workout. This can be done 1-3 times per week as part of your home workout plans.

Your core is basically a term used to describe your body, specifically around your abdomen and sides. Good core strength is vital to help protect you from injury, eliminate body fat in this area and increase your overall strength.

This workout is to be performed as a circuit, so you go from one exercise straight to another until all exercises have been performed. Rest for a minute and then repeat 2-3 times.

Perform these exercises as fast as you can whilst maintaining good technique and form

The Exercises

Medicine Ball Wood Choppers 20reps each side
Medicine Ball Saxon Bends 20 reps total
Single Leg Plank Raise 20 reps (Hold for 1s)
Medicine Ball Side Twists 20 reps


Rest for 1 minute then repeat 2-3 times

A continues circuit like this will place a demand on your cardiovascular system and help increase your fitness levels as well as toning and firming your mid section.

You should use a medicine ball that is heavy enough for you to feel the extra resistance but not heavy enough that you struggle with each exercise. If you don't have access to a medicine ball then you could use a household object such as bottle of water, bag of flour or even a soccer ball to begin with.

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