Workout Routine

Free

Home gym, no equipment

by nation

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Workout for my home - Warmup: 30 sec jumping jack (30 sec pause) 30 sec air squats (30 sec pause) 30 sec arm swingarounds (30 sec pause) 30 sec arm swingarounds reverse (30 sec pause) 30 sec stretches (30 sec pause)

Do pullups wherever you can. Stairs/edges etc. whatever works at home

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
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Light
Moderate
High
Very High

Workouts

Workout 1

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

pullup

3×5

squat, bodyweight

Set
Reps
Rest time
1
20
120 sec
2
20
120 sec
3
20
120 sec

squat, bodyweight

3×20

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

calf raise

3×10

push-ups

Set
Reps
Rest time
1
20
120 sec
2
20
120 sec
3
20
120 sec

push-ups

3×20

Situp

Set
Reps
Rest time
1
15
120 sec
2
15
120 sec
3
15
120 sec

Situp

3×15

mountain climbers

Set
Reps
Rest time
1
20
120 sec
2
20
120 sec
3
20
120 sec

mountain climbers

3×20

spider-man mountain climbers

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

spider-man mountain climbers

3×10