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
