Home Program
A 3-day home-based workout split using minimal equipment to rebuild fitness.
Day 1: Bodyweight Strength A
Warm-up
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Light Cardio (Jogging/Jumping Jacks) | 5-10 minutes | - | - |
| Dynamic Stretches (Arm Circles, Leg Swings) | 5 minutes | - | - |
Main Workout
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Bodyweight Squats | 3 sets of 15-20 reps | 60s | - |
| Push-ups (on knees if needed) | 3 sets of AMRAP (As Many Reps As Possible) | 60s | - |
| Inverted Rows (using a sturdy table or low bar) | 3 sets of AMRAP | 60s | - |
| Glute Bridges | 3 sets of 15-20 reps | 60s | - |
| Plank | 3 sets, hold for 30-60s | 60s | - |
Optional Finisher
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Burpees (modified if needed) | 5 minutes AMRAP, focus on form | - | - |
Day 2: Bodyweight Strength B
Warm-up
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Light Cardio (Jogging/Jumping Jacks) | 5-10 minutes | - | - |
| Dynamic Stretches (Arm Circles, Leg Swings) | 5 minutes | - | - |
Main Workout
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Lunges (alternating legs) | 3 sets of 10-12 reps per leg | 60s | - |
| Pike Push-ups (or Decline Push-ups) | 3 sets of AMRAP | 60s | - |
| Superman Holds | 3 sets, hold for 30s | 60s | - |
| Single Leg Deadlifts (bodyweight or with light household object) | 3 sets of 10-12 reps per leg | 60s | - |
| Crunches | 3 sets of 15-20 reps | 60s | - |
Optional Finisher
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Jumping Jacks | 3 rounds of 45s on / 15s off | - | - |
Day 3: Full Body Circuit
Warm-up
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Light Cardio (Jogging/Jumping Jacks) | 5-10 minutes | - | - |
| Dynamic Stretches (Arm Circles, Leg Swings) | 5 minutes | - | - |
Main Workout
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Circuit: Perform each exercise back-to-back with minimal rest. Rest 90s after completing all exercises. Repeat circuit 3-4 times. | - | Circuit instructions | |
| Bodyweight Squats | 15 reps | - | - |
| Push-ups | 10 reps | - | - |
| Walking Lunges | 10 reps per leg | - | - |
| Plank | Hold 30s | - | - |
| Mountain Climbers | 30s | - | - |
Weekly Rest & Recovery
Ensure at least 2 full rest days per week. Stay hydrated and focus on quality sleep for recovery. Light activities like walking or yoga are great for active recovery.
Workout Adaptation Tool
Need to modify an exercise? Get AI-powered suggestions based on your equipment and progress.