Workout plan
Full Body Workout Without Weights And Equipment

1

Exercise	Sets	Duration per set
Burpee	4	10-15 rep.
Squat	4	15 rep.
Mountain Climber	3	45-60 s
Push-up	4	8-15 rep.
Biceps-Curl With Towel, Seated	3	8-12 rep.
Crunch	3	12-20 rep.
Oblique Crunch	3	12-20 rep.

2

Exercise	Sets	Duration per set
Hand Release Push-up	3	8-12 rep.
Push And Pull With Towel	4	10-15 s
Bent Over Balance Touch, One-Legged	3	8-12 rep.
Squat On Tiptoes	3	12-15 rep.
Plank Jumping Jacks	4	30 s
Side Double-Leg Raise, Lying	2	7 rep.
Reverse Snow Angel	3	10 rep.

3

Exercise	Sets	Duration per set
Lunge	4	14 rep.
Straight Arm Glute Bridge	3	10 rep.
Push-up	3	7-12 rep.
Push And Pull With Towel	4	15 s
Row And Hold With Towel	4	30 s
Plank	3	20-60 s
Leg Raise, Lying	3	10 rep.
Russian Twist	3	8-10 rep.

4

Exercise	Sets	Duration per set
Fire Feet	4	12 s
Prisoner Squat	3	10 rep.
Reverse Lunge	4	8 rep.
Push Back Push-up	4	8 rep.
Plank To Push-up	3	8 rep.
Heel Beats	3	10 rep.
Oblique Crunch	4	10 rep.

5

Exercise	Sets	Duration per set
High Knees in Place	3	10 s
Bulgarian Split Squat	4	8 rep.
Push-up	3	8-12 rep.
Triceps Extension Push-up With Chair	3	10 rep.
Biceps-Curl With Towel, Seated	4	10 rep.
Plank Jumping Jacks	3	10 rep.
Dead Bugs	3	12 rep.

6

Exercise	Sets	Duration per set
Sumo Squat	3	10 rep.
Straight Arm Glute Bridge	3	10 rep.
Reverse Snow Angel	3	12 s
Scissor Kick	3	10 rep.
Side Reach / Foot to Foot Crunch	4	10 rep.
T Push-up	4	8 rep.
Lat Press On The Floor, Lying	3	8 rep.
Biceps-Curl With Towel, Seated	4	10 rep.

7

Exercise	Sets	Duration per set
Air Squat	3	10-12 rep.
Calf Raise, One-Legged, Standing	4	10 rep.
Push And Pull With Towel	4	15 s
Dips With Chair, Bent Legs	3	10 rep.
Shoulder Hold With Towel	4	15 s
Thoracic Rotation	4	8 rep.
Superman / Superwoman	3	10 rep.
Lower Body Russian Twist / Windshield Wiper	3	8 rep.

8

Exercise	Sets	Duration per set
Wrestler Squat	4	8-12 rep.
Squat On Tiptoes	3	8 rep.
Glute Bridge With Straight Leg	4	15 s
Frog Sit-Up / Butterfly Crunch	3	10 rep.
Side Leg Raise, Lying	4	10 rep.
Hand Release Push-up	3	8-12 rep.
Isometric Concentration Curl	4	10 s

9

Exercise	Sets	Duration per set
Jumping Jacks	3	20 s
Air Squat	4	10 rep.
Burpee	3	10 rep.
Dips With Chair	3	10 rep.
Lat Press On The Floor, Lying	4	10 rep.
Leaning Camel	3	12 rep.
Bicycle	4	14 rep.
Plank Jumping Jacks	3	20 s

10

Exercise	Sets	Duration per set
Crab Walk	2	20 s
Hand Release Push-up	4	10 rep.
Biceps-Curl With Towel, Seated	4	10 rep.
Wrestler Squat	4	10 rep.
Squat Thrust	3	12 rep.
Heel Beats	3	8 rep.
Side Plank	4	15 s
Russian Twist	3	20 s

11

Exercise	Sets	Duration per set
Push-up	3	10-14 rep.
Dips Between Two Chairs	4	10 rep.
Isometric Concentration Curl	4	10 rep.
Bent Over Balance Touch, One-Legged	4	10 rep.
Mountain Climber	3	20 s
Donkey Kick	3	10 rep.
Plank With Hip Twists	3	20 s
Windmill	3	12 rep.

12

Exercise	Sets	Duration per set
Fire Feet	3	20 s
Side Lunge	4	10 rep.
Deck Squat	3	12 rep.
Burpee	3	10 rep.
Lat Press On The Floor, Lying	3	10 rep.
Superman / Superwoman	3	18 s
Plank With Leg Raise	4	12 rep.
Toe Touch Crunch	3	12 rep.

13

Exercise	Sets	Duration per set
Side Jumps	4	16 rep.
Prisoner Squat	3	10 rep.
Hindu Push-up / Dands	3	10-14 rep.
Shoulder Tap Push-up	3	10 rep.
Reverse Plank Between Two Chairs	3	15-20 s
Biceps-Curl With Towel, Seated	4	10 rep.
Frog Sit-Up / Butterfly Crunch	3	12 rep.
Russian Twist	4	20 s

14

Exercise	Sets	Duration per set
Push-up	4	15 rep.
Crunch	3	15 rep.
Oblique Crunch	4	15 rep.
Squat	3	15 rep.
Biceps-Curl With Towel, Seated	3	15 rep.
Lat Press On The Floor, Lying	3	15 rep.
T Push-up	3	15 rep.
Plank Jumping Jacks	3	15 rep.

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