Matt's Bodyweight Workout

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Matt's Bodyweight Workout - JEFIT

Matt's Bodyweight Workout

General

Beginner

Body

Plan Details

The Matt's Bodyweight Workout routine by Jollymott is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

This lasts for around 30 - 45 minutes with the set of poses in this routine.

Routine detail

Mon

Chest/Back

Est. 118 min

40 exercises

Sun Salutation

1 Set x 4 Reps

Ankle Circles

1 Set x 10 Reps

Arm Circles

1 Set x 10 Reps

Dynamic Back Stretch

1 Set x 10 Reps

Dynamic Chest Stretch

1 Set x 10 Reps

Side Wrist Pull

1 Set x 1 Rep

Standing Trunk Rotation

1 Set x 1 Rep

Shoulder Stretch

1 Set x 1 Rep

Wall Calf Stretch

1 Set x 1 Rep

Warrior Pose

1 Set x 1 Rep

Warrior 2 Pose

1 Set x 1 Rep

Side Angle Pose With Rotation

1 Set x 1 Rep

Mighty Pose

1 Set x 1 Rep

Warrior 3 Pose

1 Set x 1 Rep

Prisoner Squat

1 Set x 15 Reps

Child's Pose

1 Set

Extended Arm Child Pose

1 Set x 1 Rep

Hip Stretch

1 Set x 1 Rep

Knees to Chest Hug

1 Set x 1 Rep

Staff Pose

1 Set x 1 Rep

Straddle Stretch

1 Set x 1 Rep

90/90 Hamstring Stretch

1 Set x 8 Reps

Cat Stretch

1 Set x 1 Rep

Downward Facing Puppy Dog

1 Set x 1 Rep

Downward Facing Dog

1 Set x 1 Rep

Plank

3 Sets

Push-Up (Close Hand)

3 Sets x 10 Reps

Push-Up (Wide Hand)

3 Sets x 10 Reps

Push-Up

3 Sets x 10 Reps

Sphinx

1 Set x 1 Rep

Seated Rotation

3 Sets x 1 Reps

Seated Trunk Rotation

1 Set x 1 Rep

Back Stretch

1 Set x 1 Rep

Superman

1 Set

Single-Leg Push-Up

3 Sets x 10 Reps

Bench Push-Up

3 Sets x 10 Reps

Push-Up to Side Plank

3 Sets x 10 Reps

Modified Push-Up to Forearms

3 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Tricep Side Stretch

1 Set x 1 Rep

Tue

Abs/Legs

Est. 88 min

40 exercises

Sun Salutation

1 Set x 4 Reps

Ankle Circles

1 Set x 10 Reps

Dynamic Back Stretch

1 Set x 10 Reps

Dynamic Chest Stretch

1 Set x 10 Reps

Side Wrist Pull

1 Set x 1 Rep

Standing Trunk Rotation

1 Set x 1 Rep

Wall Calf Stretch

1 Set x 1 Rep

Warrior Pose

1 Set x 1 Rep

Warrior 2 Pose

1 Set x 1 Rep

Side Angle Pose With Rotation

1 Set x 1 Rep

Mighty Pose

1 Set x 1 Rep

Warrior 3 Pose

1 Set x 1 Rep

Prisoner Squat

1 Set x 15 Reps

Extended Arm Child Pose

1 Set x 1 Rep

Knees to Chest Hug

1 Set x 1 Rep

Staff Pose

1 Set x 1 Rep

Straddle Stretch

1 Set x 1 Rep

90/90 Hamstring Stretch

1 Set x 8 Reps

Cat Stretch

1 Set x 1 Rep

Downward Facing Puppy Dog

1 Set x 1 Rep

Downward Facing Dog

1 Set x 1 Rep

Plank

3 Sets

Camel Pose

1 Set x 1 Rep

Cobra

1 Set

Crescent Moon Pose

1 Set x 1 Rep

Boat Pose

1 Set x 1 Rep

90/90 Hamstring Stretch

1 Set x 1 Rep

Bodyweight Calf Raise

1 Set x 1 Rep

Bodyweight Lunge

1 Set x 1 Rep

Bridge

1 Set

Cross-Leg Side Stretch (Supine)

1 Set x 1 Rep

Cross-Legged Forward Fold

1 Set x 1 Rep

Frog Sit-Up

1 Set x 1 Rep

Leg Swing

1 Set x 1 Rep

Hero Pose

1 Set x 1 Rep

Knee Across the Body

1 Set x 1 Rep

Kneeling Hip Flexor

1 Set x 1 Rep

Single-Leg Squat

1 Set x 1 Rep

Machine Calf Raise

1 Set x 1 Rep

Triangle Pose

1 Set x 1 Rep

Wed

Rest

Est. 55 min

24 exercises

Sun Salutation

1 Set x 4 Reps

Ankle Circles

1 Set x 10 Reps

Arm Circles

1 Set x 10 Reps

Dynamic Back Stretch

1 Set x 10 Reps

Dynamic Chest Stretch

1 Set x 10 Reps

Side Wrist Pull

1 Set x 1 Rep

Standing Trunk Rotation

1 Set x 1 Rep

Shoulder Stretch

1 Set x 1 Rep

Wall Calf Stretch

1 Set x 1 Rep

Warrior Pose

1 Set x 1 Rep

Warrior 2 Pose

1 Set x 1 Rep

Side Angle Pose With Rotation

1 Set x 1 Rep

Mighty Pose

1 Set x 1 Rep

Warrior 3 Pose

1 Set x 1 Rep

Prisoner Squat

1 Set x 15 Reps

Extended Arm Child Pose

1 Set x 1 Rep

Knees to Chest Hug

1 Set x 1 Rep

Staff Pose

1 Set x 1 Rep

Straddle Stretch

1 Set x 1 Rep

90/90 Hamstring Stretch

1 Set x 8 Reps

Cat Stretch

1 Set x 1 Rep

Downward Facing Puppy Dog

1 Set x 1 Rep

Downward Facing Dog

1 Set x 1 Rep

Plank

3 Sets

Thu

Chest/Back

Est. 113 min

38 exercises

Sun Salutation

1 Set x 4 Reps

Ankle Circles

1 Set x 10 Reps

Arm Circles

1 Set x 10 Reps

Dynamic Back Stretch

1 Set x 10 Reps

Dynamic Chest Stretch

1 Set x 10 Reps

Side Wrist Pull

1 Set x 1 Rep

Standing Trunk Rotation

1 Set x 1 Rep

Shoulder Stretch

1 Set x 1 Rep

Wall Calf Stretch

1 Set x 1 Rep

Warrior Pose

1 Set x 1 Rep

Warrior 2 Pose

1 Set x 1 Rep

Side Angle Pose With Rotation

1 Set x 1 Rep

Mighty Pose

1 Set x 1 Rep

Warrior 3 Pose

1 Set x 1 Rep

Prisoner Squat

1 Set x 15 Reps

Extended Arm Child Pose

1 Set x 1 Rep

Knees to Chest Hug

1 Set x 1 Rep

Staff Pose

1 Set x 1 Rep

Straddle Stretch

1 Set x 1 Rep

90/90 Hamstring Stretch

1 Set x 8 Reps

Cat Stretch

1 Set x 1 Rep

Downward Facing Puppy Dog

1 Set x 1 Rep

Downward Facing Dog

1 Set x 1 Rep

Plank

3 Sets

Push-Up (Close Hand)

3 Sets x 10 Reps

Push-Up (Wide Hand)

3 Sets x 10 Reps

Push-Up

3 Sets x 10 Reps

Sphinx

1 Set x 1 Rep

Seated Rotation

3 Sets x 1 Reps

Seated Trunk Rotation

1 Set x 1 Rep

Back Stretch

1 Set x 1 Rep

Superman

1 Set

Single-Leg Push-Up

3 Sets x 10 Reps

Bench Push-Up

3 Sets x 10 Reps

Push-Up to Side Plank

3 Sets x 10 Reps

Modified Push-Up to Forearms

3 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Tricep Side Stretch

1 Set x 1 Rep

Fri

Abs/Legs

Est. 88 min

40 exercises

Sun Salutation

1 Set x 4 Reps

Ankle Circles

1 Set x 10 Reps

Dynamic Back Stretch

1 Set x 10 Reps

Dynamic Chest Stretch

1 Set x 10 Reps

Side Wrist Pull

1 Set x 1 Rep

Standing Trunk Rotation

1 Set x 1 Rep

Wall Calf Stretch

1 Set x 1 Rep

Warrior Pose

1 Set x 1 Rep

Warrior 2 Pose

1 Set x 1 Rep

Side Angle Pose With Rotation

1 Set x 1 Rep

Mighty Pose

1 Set x 1 Rep

Warrior 3 Pose

1 Set x 1 Rep

Prisoner Squat

1 Set x 15 Reps

Extended Arm Child Pose

1 Set x 1 Rep

Knees to Chest Hug

1 Set x 1 Rep

Staff Pose

1 Set x 1 Rep

Straddle Stretch

1 Set x 1 Rep

90/90 Hamstring Stretch

1 Set x 8 Reps

Cat Stretch

1 Set x 1 Rep

Downward Facing Puppy Dog

1 Set x 1 Rep

Downward Facing Dog

1 Set x 1 Rep

Plank

3 Sets

Camel Pose

1 Set x 1 Rep

Cobra

1 Set

Crescent Moon Pose

1 Set x 1 Rep

Boat Pose

1 Set x 1 Rep

90/90 Hamstring Stretch

1 Set x 1 Rep

Bodyweight Calf Raise

1 Set x 1 Rep

Bodyweight Lunge

1 Set x 1 Rep

Bridge

1 Set

Cross-Leg Side Stretch (Supine)

1 Set x 1 Rep

Cross-Legged Forward Fold

1 Set x 1 Rep

Frog Sit-Up

1 Set x 1 Rep

Leg Swing

1 Set x 1 Rep

Hero Pose

1 Set x 1 Rep

Knee Across the Body

1 Set x 1 Rep

Kneeling Hip Flexor

1 Set x 1 Rep

Single-Leg Squat

1 Set x 1 Rep

Machine Calf Raise

1 Set x 1 Rep

Triangle Pose

1 Set x 1 Rep

We value your privacy

Matt's Bodyweight Workout

Featured plans for you