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No Equipment Workout
General
Beginner
Body
Plan Details
The No Equipment Workout routine by arsalan17 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Day 1
Est. 69 min
12 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Push-Up
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Wall Squat
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Standing Half Moon
3 Sets x 10 Reps
Air Bike
2 Sets x 20 Reps
Bent Knee Hip Raise
2 Sets x 20 Reps
Plank
2 Sets
Scissor Kick
2 Sets x 15 Reps
Tue
Day 2
Est. 69 min
12 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Push-Up
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Wall Squat
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Standing Half Moon
3 Sets x 10 Reps
Air Bike
2 Sets x 20 Reps
Bent Knee Hip Raise
2 Sets x 20 Reps
Plank
2 Sets
Scissor Kick
2 Sets x 15 Reps
Wed
Day 3 - Cardio Only
Est. 40 min
3 exercises
Walking
1 Set
Treadmill Running
1 Set
Jump Rope
1 Set
Thu
Day 4
Est. 69 min
12 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Push-Up
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Wall Squat
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Standing Half Moon
3 Sets x 10 Reps
Air Bike
2 Sets x 20 Reps
Bent Knee Hip Raise
2 Sets x 20 Reps
Plank
2 Sets
Scissor Kick
2 Sets x 15 Reps
Fri
Day 5
Est. 69 min
12 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Push-Up
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Wall Squat
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Standing Half Moon
3 Sets x 10 Reps
Air Bike
2 Sets x 20 Reps
Bent Knee Hip Raise
2 Sets x 20 Reps
Plank
2 Sets
Scissor Kick
2 Sets x 15 Reps
