Fitness

4 Week At-Home Bodyweight Workout Plan

By March 30, 2021September 25th, 2021No Comments

Here’s a 4 week at-home bodyweight workout plan that requires zero equipment! Plus, it’s designed for any fitness level!

This is a 4 week program with 3 workouts each week. ¬†I’ve labelled the workouts for Monday, Wednesday, and Friday; but, of course, you can do the workouts whenever your schedule allows. ūüėä

Quick Overview.

Each workout will take 19 minutes to finish.

The Bodyweight At-Home Workout is a 4 X 4; meaning, it’s a 4 minute round done 4 times with a 1 minute rest in between rounds. Thus totalling 19 minutes.

Each 19 minute Bodyweight At-Home Workout will consist of 4 exercises. Do each exercise for 1 minute for a total of 4 minutes.  Take a 1 minute break.

You’ll need a timer. ‚Źį ¬†Just use the timer on your smart phone!!

 

 

Week 1

Monday

At-Home Bodyweight Workout #1

Squat

This is a classic lower body exercise.  Most importantly, focus all of your weight on your heels as you lower your hips.  Plus, keep your chest proud and your back straight.

 

 

Alternating Arms Pushups

The count is 1,2,3,4.  Alternate starting the sequence with your right arm and then switch to your left arm.

 

 

The Breast Stroke

This is my favourite exercise to build up strength in my back without needing any equipment.  Clap your hands over your head and then clap your hands behind your back.  Above all, try to keep your hands from touching the floor the entire time!

 

 

Strides

Sometimes called Ski Poles, this cardio exercise mimics cross country skiing. ¬†It should be noted that you want to ensure that it’s your right hand that goes back as you drive your right foot forward.

 

 

 

Wednesday

At-Home Bodyweight Workout #2

Lunges (Left Leg)

Lunges are a great exercise to build strength and stamina in your legs.  Pull your shoulder blades back and you want a 90 degree angle in your knees as you lower your knee to the floor.

 

 

Lunges (Right Leg)

Same as before; only this time, have your right leg forward.

 

 

Scapula Pushup

Your scapula is your shoulder blade.  Bring your shoulder blades together; and then, subsequently, drive them apart.

 

 

Bicycle Abs

My personal favourite ab exercise!  The main thing to focus on is you want to have as little of you on the mat as possible. Most importantly, only the small of your back should be on the mat.  First, crunch forward so your shoulder blades are not touching the mat.  And then, bring your elbow to the opposite knee.

 

 

Friday

At-Home Bodyweight Workout #3

Hockey Jumps

A fun exercise to do that’s staple dry land training for hockey players.

 

 

Shoulder Taps

Keep your abs tight and focus on trying to keep your head still as you tap your shoulders with your hands.

 

 

Reverse Pushup

This is a great exercise to build up strength in your back. Start by first grabbing two books the same thickness.  Next, drive your elbows down into the books thus picking up your chest.  And lastly, do your best not to use your abs for this!

 

 

Toe Touches

This is your standard crunch but just done at a higher level.  Most importantly, focus on keeping your feel up the entire time!

 

 

 

Week 2

Monday

At-Home Bodyweight Workout #4

Alternating Lunges

Be sure to explode back up to the standing position. ¬†This way, you’re developing power and explosiveness as you build stamina in your legs.

 

 

The Superman

Here’s a great bodyweight exercise to build strength in your lower back without using any equipment. ¬†First, lie on your belly. ¬†Next, drive your hands and your heels up to the sky. ¬†And above all, try to keep your arms and your legs are straight as possible.

 

 

Diamond Pushup

Diamond Pushups really burn out your triceps!  Connect your thumbs and your index fingers and always keep your abs tight as you hit your pushups.

 

 

Jumping Jacks

A staple of stationary cardio.  I like to clap my hands behind my back as well as clap my hands over my head.

 

 

 

Wednesday

At-Home Bodyweight Workout #5

Butt Kickers

Heels up to your hips as you’re running in place. ¬†This cardio exercise mostly focuses on your hamstrings.

 

 

Jumping Jack Plank

This is a core plus cardio exercise.  Focus on keeping your abs tight as you keep your feet moving fast.

 

 

Side Crunches (Right)

For the Side Crunches, you want to try and keep your heels higher than your knees. ¬†Plus, you want to have your knees pointed to the ground as much as possible. From here, you’re just going to pop your shoulder up off the ground.

 

 

Side Crunches (Left)

Same as before, but now, turn it over so you’re on your left side!!

 

 

 

 

Friday

At-Home Bodyweight Workout #6

Jump Twists

Warm up your arms, legs and your core with the Jump Twist.  Try to bring your arms all the way across your chest for a full range of motion.

 

 

Single Leg Squat (Right)

If you’re looking build a greater degree of strength in your legs but you don’t have access to weights, the Single Leg Squat is perfect for you. ¬†In addition, this is great if you’re trying to develop more stability in your knees.

 

 

Single Leg Squat (Left)

Same as before; just this time, you’re going to do your left leg!

 

 

Plank

The Plank is the classic core exercise that everyone should do.  In particular, to do the Plank correctly, keep your head, hips and heels all in a straight line.

 

 

 

Week 3

Monday

At-Home Bodyweight Workout #7

Lunge With A High Knee (Right)

This is pretty much a complete lower body exercise. ¬†You’re working your gluteals, your hip flexors, your hamstrings and your quads – all at the same time.

 

 

Lunge With A High Knee (Left)

Same as before, but this time, it’s your left leg!!

 

 

Mountain Climbers

Mountain Climbers are meant to get your heart pumping! ¬†Do your best to keep your head still as you do these. ¬†And then bring your feet as close to your hands as possible. ¬†“Heels up to your hands” is what I say to my students!

 

 

Reverse Crunches

Have your hands by your hips as you try and reach for the sky with your feet.  Most notably, a common mistake is to create momentum with your legs.  Keep in mind that this is tough; but, try and keep your legs vertical as much as you can.

 

 

 

 

Wednesday

At-Home Bodyweight Workout #8

High Knees

Here, we’re pretty much running in place. ¬†Bring your knees up to your hands to get your heart pumping.

 

 

Elbow Rock Up Pushups

This one’s a killer for your triceps! ¬†I’m making a mistake ūüßź

It should be noted that I’m rocking up on my right side first – this is wrong! ¬†Clearly, you want to do your best to move both arms at the same time.

 

 

Criss Cross Abs

Criss Cross Abs are a great way to build up strength in your lower abdominals.

 

 

Alternating Lunges

Be sure to explode back up to the standing position. ¬†This way, you’re developing power and explosiveness as you build stamina in your legs.

 

 

 

Friday

At-Home Bodyweight Workout #9

Jump Squats

Explode up from the base of your squat. ¬†Unquestionably, speed is the key for this one! ¬†Make sure your feet leave the floor or else it doesn’t count!

 

 

The Side Plank (Left)

The Side Plank keeps your entire core strong.  Clearly, you need to keep your head, hips and heels straight as you maintain this position. Furthermore, I like doing the Side Plank on my elbow for better balance.

 

 

The Side Plank (Right)

Same thing but now have your right elbow on the ground!!

Side plank on the right side

 

 

 

 

 

 

 

 

 

 

Reverse Pushup

This is a great exercise to build up strength in your back. Start by first grabbing two books the same thickness.  Next, drive your elbows down into the books thus picking up your chest.  And lastly, do your best not to use your abs for this!

 

 

 

Week 4

Monday

At-Home Bodyweight Workout #10

Squat With High Knees

With the Sqaut, you’re¬†working your glutes and quads. ¬†Not only are you working your legs, but by adding the high knee, you’re also working your hip flexors.

 

 

Walk Out Pushups

If you can’t do a lot of Pushups in a row, the Walk Out Pushup is perfect for you. ¬†By walking out on your hands, you’re still building upper body strength.

 

 

Windshield Wipers

Have your hands out like an airplane for stability. ¬†Most importantly, don’t let your legs touch the floor as you kick your legs up from side to side.

 

 

Side To Side Two Foot Hop

Build agility and strength in your ankles with the Side To Side Hop.

 

 

 

Wednesday

At-Home Bodyweight Workout #11

Jump Lunges

Explode up and switch your legs in mid-air.  Importantly, at the bottom of your lunge, both knees should be bent at 90 degrees.

 

 

Flutter Kicks

Flutter Kicks are a fantastic way to build up strength in your lower abs. ¬†Especially, focus on trying to extend your legs as much as possible as you’re doing your Flutter Kicks.

 

 

Close Grip Pushup

This is my favourite Pushup variation. ¬†Have your elbows close to your ribs as you do these. ¬†In particularly, I like these Pushups as they mimic your arm position when you’re throwing straight punches in Boxing.

 

 

The Airplane

We all slouch too much – it’s from sitting in front of our computers for too long. ¬†The Airplane really helps correct our posture. ¬†Have your arms out like an airplane and try to touch the sky.

 

 

 

Friday

At-Home Bodyweight Workout #12

Narrow/Wide Stance Jump Squat

This Jump Squat variation uses a bit of footwork to improve your agility.  In addition, the narrow stance and the wide stance builds different muscles in your hip.

 

 

Bird Dog Plank

As you’re doing your Plank, try lifting up your arm and your leg for adding difficulty. ¬†Plus, this also works your posterior muscles!

 

 

Alternating Side Tucks

Basically the same as Side Tucks; however, you’re switching from your right hip to your left hip as you straighten out your legs. ¬†Try to keep your feet up the entire time!

 

 

Strides

Sometimes called Ski Poles, this cardio exercise mimics cross country skiing. ¬†It should be noted that you want to ensure that it’s your right hand that goes back as you drive your right foot forward.

 

CONGRATS!!! ūüėÉūü•≥

You’ve just finished the 4 week workout program!!! ūüĎć

Great job!

If you’d like to come into the gym and try out our Strength & Conditioning program, all check out the details here!

 

 

 

 

Ritchie Yip

Ritchie Yip

Ritchie Yip is the Head Instructor for InFighting Training Centers located in Downtown Vancouver and Brentwood Burnaby. InFighting Training Centers offers programs in Kickboxing, Brazilian Jiu Jitsu, Bootcamp Conditioning Classes and Personal Training