Follow This Simple 4 Week Home Workout Routine Without Leaving Your Home
This pandemic COVID-19 hasn’t brought anything good to the human race. In today’s date, most of the countries are in total lockdown, or some are about to open up. But, still, the danger is there, and no one can predict when things will get back as it was earlier.
People like you and me, who regularly hits the gym, might be thinking when gyms will open. Some may even be doing home workouts if you’ve your workout plan. But, if you’re struggling to find workout regime for yourself or don’t know from where to start as you don’t have any equipment at home, then here’s the total 4-week bodyweight workout plan.
Total Bodyweight 4 – Week Workout Plan: Without Any Equipment or Leaving Your Home
Workout Day – 1
Sr. No.
Exercise Name
Sets
Reps
1
Push-ups
5
12-15
2
Dips (Hands between chairs)
5
12-15
3
Diamond Push-ups
5
12-15
4
Close Grip Push-ups
5
12-15
5
Bicycle crunches
5
12-15
6
Lying leg raise
5
12-15
7
Rope Skipping / Jumping Jacks
7
50
8
Superset W/ Bodyweight calf raise
7
25
Workout Day – 2
Sr. No.
Exercise Name
Sets
Reps
1
1.5 Rep Body Weight Squats
5
12-15
2
Pause Bulgarian Split Squats
5
12-15
3
Reverse Lunges
5
12-15
4
Side Lunges
5
12-15
5
Bicycle crunches
5
12-15
6
Walking Lunges
5
12-15
Workout Day – 3
Sr. No.
Exercise Name
Counts
1
Rope Skipping or Jumping Jacks
50
2
Bicycle Crunches
50
3
Rope Skipping or Jumping Jacks
45
4
Wide Stance Squats
45
5
Rope Skipping or Jumping Jacks
40
6
Leg Raises
40
7
Rope Skipping or Jumping Jacks
35
8
Narrow Stance Squats
35
9
Rope Skipping or Jumping Jacks
30
10
Triceps Bench Dips
30
11
Rope Skipping or Jumping Jacks
25
12
Wide Push-ups
25
13
Rope Skipping or Jumping Jacks
20
14
Reverse lunges
20
15
Rope Skipping or Jumping Jacks
15
16
Jump Squats
15
17
Rope Skipping or Jumping Jacks
10
18
V Crunches
10
19
Rope Skipping or Jumping Jacks
5
20
Burpees
5
Day – 4: Rest Day
Workout Day – 5
Sr. No.
Exercise Name
Sets
Reps
1
Hindu Push-ups
10
Failure
2
Between Chairs Dips
5
12-15
3
Burpees
6
12-15
4
Lying Leg Raises
6
12-15
5
Crunches
6
12-15
6
Rope Skipping
10
50
7
Superset W/ Bodyweight calf raise
10
25
Workout Day – 6
Sr. No.
Exercise Name
Counts
1
Rope Skipping or Jumping Jacks
50
2
Burpees
25
3
Rope Skipping or Jumping Jacks
45
4
Jump Squats
25
5
Rope Skipping or Jumping Jacks
50
6
Push-ups
25
7
Rope Skipping or Jumping Jacks
50
8
Bicycle crunches
25
9
Rope Skipping or Jumping Jacks
50
10
Reverse Lunges
25
11
Rope Skipping or Jumping Jacks
50
12
V Crunches
25
Note:
For day 3 & 5: Try to finish as early as possible.
Closing Thoughts
It’s a 5-day bodyweight workout plan with two rest days. If you’re not able to work out thinking there’s no access to the gym or you don’t have equipment at home, this may prove helpful.
Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.
