Workout Regimen

🔁 Every-Other-Day Bodyweight Workout Plan

Schedule Example:

• Day 1 – Workout A
• Day 2 – Rest / Active Recovery
• Day 3 – Workout B
• Day 4 – Rest / Active Recovery
• Day 5 – Workout C
• Repeat cycle

⏱️ Workout Length: 30–45 minutes
🏠 Equipment: None
🎯 Focus: Strength • Endurance • Mobility • Balance

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🔥 DAY 1 – Full-Body Foundation

Emphasis: Form, balance, base strength

Warm-Up (5–7 min)

• Arm circles – 30 sec each direction
• Hip circles – 30 sec
• March in place – 1 min
• Inch-worms – 5 reps
• Bodyweight squats – 15 reps

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Main Workout (3 Rounds)

Exercise	Reps	Rest
Push-Ups	10–15	30 sec
Bodyweight Squats	15–20	30 sec
Glute Bridges	15	30 sec
Plank	30 sec	30 sec
High Knees	30 sec	60 sec (after round)

Modifications

• Easier: Knee push-ups, box squats
• Harder: Decline push-ups, squat pulses, plank shoulder taps

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Cool-Down (5–7 min)

• Standing quad stretch – 30 sec/leg
• Hamstring stretch – 30 sec/leg
• Chest opener – 30 sec
• Child’s pose – 1 min
• Deep nasal breathing – 2 min

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🔥 DAY 3 – Strength + Cardio

Emphasis: Endurance & controlled movement

Warm-Up

• Jumping jacks – 1 min
• Arm swings – 1 min
• Walking lunges – 10/leg
• Torso rotations – 1 min

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Main Workout (Circuit – 3 Rounds)

Exercise	Reps	Rest
Reverse Lunges	10/leg	30 sec
Pike Push-Ups	8–12	30 sec
Dead Bug	10/side	30 sec
Mountain Climbers	30 sec	30 sec
Wall Sit	30–45 sec	60 sec

Modifications

• Easier: Step-back lunges, incline push-ups
• Harder: Jump lunges, slow-tempo pike push-ups

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Cool-Down

• Hip flexor stretch – 30 sec/leg
• Shoulder stretch – 30 sec/side
• Seated forward fold – 1 min
• Spinal twists – 30 sec/side

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🔥 DAY 5 – Athletic & Core Focus

Emphasis: Stability, coordination, core strength

Warm-Up

• Butt kicks – 1 min
• Lateral shuffles – 1 min
• Dynamic hamstring sweeps – 1 min
• Squat to reach – 10 reps

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Main Workout (4 Rounds)

Exercise	Reps	Rest
Squat to Calf Raise	15	30 sec
Shoulder Taps	20 total	30 sec
Single-Leg Glute Bridge	10/leg	30 sec
Russian Twists	20	30 sec
Fast Feet Shuffle	30 sec	60 sec

Modifications

• Easier: Two-leg glute bridge, slow feet march
• Harder: Explosive calf raises, plank shoulder taps with reach

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Cool-Down

• Calf stretch – 30 sec/leg
• Figure-4 stretch – 30 sec/leg
• Cat-cow – 1 min
• Box breathing – 2 min

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🧘 ACTIVE RECOVERY DAYS (Optional)

Choose 1–2 options:

• 20–30 min walk
• Light yoga or mobility flow
• Foam-less self-massage (hands)
• Deep stretching session
• Breathwork + posture reset

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✅ FORM & SAFETY EMPHASIS

• Move with control over speed
• Maintain neutral spine
• Breathe out on effort
• Stop before pain, not discomfort
• Quality reps > quantity

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📈 PROGRESSION OPTIONS

• Add 1 extra round
• Slow down tempo (3-second lowering)
• Reduce rest times
• Advance to harder modifications