No Weights Workout | mysite

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No Weights Workout plan

This is a 4-week workout program

DAY 1 CHEST

DAY 2 LEGS

DAY 3 ARMS, SHOULDERS & ABS

1. Push-up-3x10

2. Incline push up-3x10

3. Decline push up-3x10

4. Diamond push up-3x10

5. Clap push up-3x10

6. Judo push up-3x10

1. Hip raise-3x10

2. Single-leg hip raise-3x10

3. Split squat jump-3x10

4. Freehand jump squat-3x10

5. Reverse lunge and twist-3x10

6. Iso-explosive bodyweight jump squat-3x10

1. Bench dip-3x10

2. Floor shoulder press-3x10

3. Plank-3x1 min

4. Side plank-3x1 min

5. Tuck crunch-3x10

6. Oblique crunch-3x10

REPS:

WEEK 1 (3X10)

WEEK 2 (3X12)

WEEK 3 (3X15)

WEEK 4 (4X12)

From exercise.com

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