This intermediate level bodyweight program was designed to be done in the comfort of your own home. So, if you want to get strong and not have to go to the gym, THIS PROGRAM IS FOR YOU. It may be all bodyweight, but it is by no means a walk in the park.

Be ready to challenge yourself with some variations of classic bodyweight movements. The workouts are divided into four days:

Day 1 - Full Body (Upper Body Emphasis)
Day 2 - Full Body (Lower Body Emphasis)
Day 3 – Full Body (Strength Focused)
Day 4 – Full Body (Power Focus)

The program is progressive, meaning each week builds upon the work done in the following week. There is a little bit of a challenge near the end of the program to measure how much stronger you have gotten.

How to follow:

Every day is set with movement blocks (i.e. block 1, block 2, etc.). Within each block, the sets, reps, and rest intervals are given. It is recommended to keep rest intervals consistent in between sets, as this can help you track progress over time. If you are unable to complete the full rep count for the first set, make sure that the following sets you keep the reps the same. For example:

Block 2 - 45 Sec Rest

Alt Reverse Lunge - 3 sets -16 reps
Squats - 3 sets - 10 reps
Low Plank Jacks - 3 sets - 16 reps

While performing Block 2, if 10 reps is too much and you only get 8 squats done after the lunges on set 1, then sets 2 and 3 you will continue to do 8 squats.

Warm-ups:
Optional but may be useful in getting the body ready for the workout ahead. If you choose to do a warm-up aim to warm up specific to the exercise. Jumping jacks are a great full body warm up if needed.

Stretching:

Post-workout stretches are listed but optional. If you train in your full of motion stretching becomes “less important,” but it can still provide great relief.

If you want to improve your range of motion, considering doing some light stretching (less than 30 seconds per stretch) before the workout so that you can slightly increase your range of motion. And during the workout be sure to train in your “new” range.
 

Having strength around your joint will help improve flexibility and mobility.