Workout plan
Beginner Routines Without Equipment

1

Exercise	Sets	Duration per set
Incline Wall Push-up	4	10 rep.
Push And Pull With Towel	4	15-20 s
Isometric Concentration Curl	4	15-20 s
Lunge	3	10-16 rep.
Calf Raise, Standing	3	8 rep.
Straight Arm Plank With Hip Extension	3	8 rep.
Reverse Crunch	3	8-10 rep.
Oblique Crunch	4	8 rep.

2

Exercise	Sets	Duration per set
Jumping Jacks	3	12 rep.
Squat	3	10 rep.
Leg Extension, Lying	3	12 rep.
Glute Bridge	3	10 s
Push-up On Knees	3	6-8 rep.
Biceps-Curl With Towel, Seated	4	10 s
Side Leg Raise, Lying	4	10-12 rep.
Bent Knee Leg Raise, Lying	3	10 rep.

3

Exercise	Sets	Duration per set
High Knees in Place	2	15 s
Squat	3	10 rep.
Side Lunge	4	10 rep.
Dips With Chair, Bent Legs	3	8 rep.
Row With Towel, Seated	4	12 s
Superman / Superwoman	3	8-10 s
Crunch	3	8 rep.
Scissor Kick	3	14 rep.

4

Exercise	Sets	Duration per set
Fire Feet	4	12 s
Squat	4	6-10 rep.
Push-up On Knees	4	6-10 rep.
Lat Pulldown With Towel	3	10 rep.
Row With Towel, Seated	4	10 rep.
Leaning Camel	3	10 rep.
Reverse Crunch	3	10 rep.

5

Exercise	Sets	Duration per set
Jumping Jacks	4	20 s
Fire Feet	4	20 s
Push-up On Knees	4	8 rep.
Dips With Chair, Bent Legs	3	6 rep.
Lat Pulldown With Towel	3	12 rep.
Thoracic Rotation	4	8 rep.
Side Leg Raise, Lying	4	8 rep.
Reverse Crunch	3	8 rep.

6

Exercise	Sets	Duration per set
Side Jumps	4	20 s
Frankenstein Walk	3	12 rep.
Squat	4	6 rep.
Calf Raise, Standing	3	12 rep.
Row With Towel, Seated	4	10 rep.
Push And Pull With Towel	4	15 s
Biceps-Curl With Towel, Seated	4	8 rep.
Scissor Kick	4	12 rep.
Crunch	3	8 rep.

7

Exercise	Sets	Duration per set
Jumping Jacks	4	20 s
Leg Extension, Lying	4	16 rep.
Glute Bridge	3	12 s
Row And Hold With Towel	3	15 s
Push-up On Knees	3	8 rep.
Thigh Press, Seated	3	15 s
Dead Bugs	4	10 rep.
Plank	3	12 s

8

Exercise	Sets	Duration per set
Fire Feet	4	20 rep.
Jump Squat	3	6 rep.
Toe Raise	4	10 rep.
Reverse Snow Angel	3	6 rep.
Dips With Chair, Bent Legs	3	6 rep.
Push And Pull With Towel	4	15 s
Thoracic Rotation	4	6 rep.
Oblique Crunch	4	6 rep.
Bent Knee Leg Raise, Lying	3	8 rep.

Frequently asked questions around the training e.g. a workout routine instruction