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2-4 Days/Week No-Equipment Program
| SS | Superset (set of one exercise immediately followed by a set of another exercise without rest in between) |
| 2 x 10-12 | 2 sets of 10 to 12 reps each |
| 1 x Failure | 1 set of bodyweight exercise taken to failure |
| Jumping Jacks |
2 x 20 |
| Full Squats, Arms Extened in Front |
2 x 10-20 |
| Walking Lunges |
2 x 20 |
| Superman Extensions |
2 x 10-20 |
Lie on the floor arms stretched out in front.
Simultaneously lift arms and legs off the floor. Hold for 1-2 seconds.
Lower arms and legs down under control.
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Elevated Feet Pushups
SS
Regular Pushups |
2 x 10-20
SS
2 x 10-20 |
| Pullups |
3 x Failure |
| Ab Crunches |
2 x 20-30 |
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