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.
