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Xiomara's BW only at home workouts weeks 1-4: Beginner
General
Beginner
Body
Plan Details
The Xiomara's BW only at home workouts weeks 1-4: Beginner routine by xiomaralinnette is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
4 week program performed as progressive overload. begin week 1 with the number of reps you are able to complete and for weeks 2-4, perform more reps or greater ROM with perfect form.
Routine detail
Day 1
Workout Day #1 Horizontal Push/Pull
Est. 57 min
16 exercises
Side Lying Hip Abduction
1 Set x 60 Reps
Quadruped arm/opposite leg raise
1 Set x 20 Reps
Plank
1 Set
YTML
1 Set x 40 Reps
Bodyweight Walking Lunge
1 Set x 40 Reps
Wall ankle mobility
1 Set
quadrupled thoracic extension/rotation
1 Set x 20 Reps
Rotational lunge
1 Set x 12 Reps
Glute Bridge, Feet Elevated
3 Sets x 20 Reps
Modified Inverted Row
3 Sets x 8 Reps
Box Squat, BW
3 Sets x 20 Reps
Push-Up
3 Sets x 8 Reps
Plank
1 Set
Side Plank
1 Set
Towel Rear Deltoid Raise
1 Set x 8 Reps
Squat Calf Raise
1 Set x 20 Reps
Day 2
Workout Day #2 Vertical Push/Pull
Est. 58 min
16 exercises
Side Lying Clamshell
1 Set x 10 Reps
Glute Bridge, Body Weight
1 Set x 60 Reps
Side Plank
1 Set
Push Up Plus
1 Set x 8 Reps
Scap Wall Slide
1 Set x 20 Reps
Walking Knee Hug
1 Set x 20 Reps
Superman
1 Set x 12 Reps
Squat to Stand
1 Set x 12 Reps
bodyweight single leg Romanian deadlift
3 Sets x 16 Reps
Negative Pull Up, Band Assisted
3 Sets x 3 Reps
Bodyweight Step-Up
3 Sets x 24 Reps
Bodyweight 3 Point Bench Dip
3 Sets x 8 Reps
Seated Knee Up
1 Set x 12 Reps
Twisting Sit Up
1 Set x 24 Reps
Short Lever Inverted Curl
1 Set x 8 Reps
Side lying hip raise
1 Set x 40 Reps
Day 4
Workout Day #3 Horizontal Push/Pull
Est. 62 min
16 exercises
Side Lying Hip Abduction
1 Set x 60 Reps
Quadruped arm/opposite leg raise
1 Set x 20 Reps
Plank
1 Set
YTML
1 Set x 40 Reps
Bodyweight Walking Lunge
1 Set x 40 Reps
quadrupled thoracic extension/rotation
1 Set x 20 Reps
Wall ankle mobility
1 Set
Rotational lunge
1 Set x 20 Reps
Hip Thrust, Bodyweight
3 Sets x 30 Reps
Modified Inverted Row
3 Sets x 8 Reps
Bodyweight Parallel Squat
3 Sets x 20 Reps
Pushup, Hands on Bench
3 Sets x 12 Reps
Bent Leg Sit Ups, Eccentric
1 Set x 12 Reps
Side Crunch
1 Set x 24 Reps
Corner Scapular Shrug
1 Set x 12 Reps
Calf Raise, Elevated
1 Set x 24 Reps
Day 5
Workout Day #4 Vertical Push/Pull
Est. 58 min
16 exercises
Side Lying Clamshell
1 Set x 60 Reps
Glute Bridge, Body Weight
1 Set x 30 Reps
Side Plank
1 Set
Push Up Plus
1 Set x 8 Reps
Scap Wall Slide
1 Set x 12 Reps
Walking Knee Hug
1 Set x 12 Reps
Superman
1 Set x 12 Reps
Squat to Stand
1 Set x 12 Reps
Bodyweight Reverse Hyper
3 Sets x 12 Reps
Band Lat Pulldown
3 Sets x 12 Reps
Static Lunge, Bodyweight
3 Sets x 24 Reps
Push Back
3 Sets x 8 Reps
Bent Knee SL Lowering with Extension
1 Set x 24 Reps
Air Bike
1 Set x 30 Reps
Short Lever Tricep Extension
1 Set x 8 Reps
Extended Range Lying Hip Abduction
1 Set x 60 Reps
