The routine
Full body · no equipment
- Bodyweight Squat 3 × 20
- Pushups 3 × 12
- Superman 3 × 15
- Bodyweight Walking Lunge 3 × 12
- Plank 3 × 40
- Mountain Climbers 3 × 30
Best for training at home or while travelling.
Home Bodyweight Workout
Full body · no equipment
No gym, no equipment, no problem. This bodyweight plan trains your whole body using nothing but the floor and your own weight, so you can do it anywhere.
Move through the exercises with short rests to keep your heart rate up. When a movement gets easy, slow the tempo or add reps.
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
Prefer to try it now?
You do not need the app. Tap "Log it online" to open this plan in the free workout logger right in your browser.
Can bodyweight training build muscle?
Yes, especially for beginners. Progressively harder variations, more reps, and slower tempos keep the muscles challenged enough to grow without any weights.
How do I make bodyweight exercises harder?
Add reps, slow the lowering phase, shorten your rest, or switch to a harder variation such as elevating your feet for push-ups.
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