Bodyweight 1.0

Programme Overview

This program has been built for lockdown as a starting point. All off the workouts are bodyweight so you do not need equipment.

Extremely basic Program introducing the basic movements and how to perform them well, with stead progression over 4 weeks.

Session 1	Set	Time	Rest
Chair Squat	3x8		1:30
Kitchen Side Press ups	3x8		1:30
Assisted Lunge	3x8		1:30
Step ups	3x8		1:30
Back Extensions	3x8		1:30
Kneeling Plank	3x30	00:30	1:30

Session 2	Set	Time	Rest
Wall Sit	3x30	00:30	1:30
Chair Dips	3x8		1:30
Assisted Lunge Holds	3x20	00:20	1:30
Press Up Holds Top	3x20	00:20	1:30
Dead Bug	3x8		1:30
Stair Walks	3x10		1:30

Session 3	Set	Rest
Glute Bridge	3x8	1:30
Kitchen Side Press ups	3x8	1:30
Assisted Lunge	3x8	1:30
Back Extensions	3x8	1:30
Crunch	3x15	1:30
Star Jumps	3x20	1:30

Session 4	Set	Time	Rest
Chair Squat	3x10		1:30
Kitchen Side Press ups	3x10		1:30
Assisted Lunge	3x10		1:30
Back Extensions	3x10		1:30
Kneeling Plank	3x30	00:30	1:30
Step ups	3x20		1:30

Session 5	Set	Time	Rest
Wall Sit	3x35	00:35	1:30
Chair Dips	3x10		1:30
Assisted Lunge Holds	3x35	00:35	1:30
Press Up Holds Top	3x35	00:35	1:30
Dead Bug	3x16		1:30
Stair Walks	3x15		1:30

Session 6	Set	Rest
Glute Bridge	3x10	1:30
Kitchen Side Press ups	3x10	1:30
Assisted Lunge	3x10	1:30
Back Extensions	3x10	1:30
Crunch	3x20	1:30
Star Jumps	3x25	1:30

Session 7	Set	Time	Rest
Glute Bridge	3x10		1:20
Kneeling Press up	3x10		1:20
Lunge Walk	3x10		1:20
Chair Dips	3x10		1:20
Plank	3x40	00:40	1:20
Chair Burpees	3x10		1:20

Session 8	Set	Time	Rest
Chair Squat	3x10		1:20
Kitchen Side Press ups	3x10		1:20
Assisted Lunge Holds	3x:40	00:40	1:20
Shoulder Taps	3x10		1:20
Kneeling Side Plank	3x30	00:30	1:20
Stair Runs	2x10		1:20