Workout Routine

Home gym, no equipment

by nation

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

Workouts

Workout 1

pullup

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

pullup

3 sets

squat, bodyweight

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

squat, bodyweight

3 sets

calf raise

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

calf raise

3 sets

push-ups

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

push-ups

3 sets

Situp

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

Situp

3 sets

mountain climbers

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

mountain climbers

3 sets

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 sets