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No Weights Workout Plan
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No Weights Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned
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6 ratings
A.C.E. Certified
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3

No Weights Chest Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Push-Up   Video icon
3 10 None
3 10 01:00
3 10 None
3 10 01:00
3 10 None
3 10 01:00

Notes:

If you do not have a weight bench available to complete incline push-ups and decline push-ups, you can substitute a chair, bed, stool, or any stable raised object.

No Weights Legs Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 10 None
3 10 01:00
3 10 None
3 10 01:00
3 10 None
3 10 01:00

Notes:

An exercise mat is not required to complete these exercises, but as with any type of jumping exercise, you should perform them on a carpeted or padded surface to decrease the wear and tear on your joints.

No Weights Arms, Shoulders, & Abs Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 10 None
3 10 01:00
Plank   Video icon
3 00:01:00 None
3 00:01:00 01:00
3 10 None
3 10 01:00

Notes:

Concentrate on clenching abs tightly during ab exercises. If you have access to a chin-up bar, ledge, tree branch, or anything that can safely support you, finish up this workout with chin-ups.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Abs blue Triceps blue Middleback blue Lowerback blue Calves blue Glutes blue Hamstrings blue Chest orange
231 people started this plan
6 Reviews Rate this plan
TRUJILLO
over 3 years ago #

SwimManKDJ
about 3 years ago #

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Ierax
almost 3 years ago #

gotta admit that from the 2 rotation on,the diamond and explosive push-ups become pretty challenging...
the leg and abs session is brilliant though !

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6 Reviews
  • TRUJILLO
    over 3 years ago #

  • SwimManKDJ
    about 3 years ago #

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  • Ierax
    almost 3 years ago #

    gotta admit that from the 2 rotation on,the diamond and explosive push-ups become pretty challenging...
    the leg and abs session is brilliant though !

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  • Thumb
    almost 3 years ago #

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  • Thumb
    almost 3 years ago #

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  • rynjwssl
    over 2 years ago #

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