Each week scale by 5 reps each day wherever you start reps depending on level
Pull-ups (if available)
TOTAL REPS
Beginner: 5-10 reps
Intermediate: 10-40 reps
Advanced: 40-100 reps
Pushups
TOTAL REPS
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 5-200 reps
AB WHEEL (IF AVAILABLE)
TOTAL REPS
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 50-200 reps
Full Dips or Bench Dips
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 50-200 reps
Bodyweight Squats
TOTAL REPS
Beginner: 20-50 reps
Intermediate: 50-100 reps
Advanced: 100-250 reps
Walking Lunges
Beginner: 200 meters or 5 minutes
Intermediate: 400 Meters of 12 minutes
Advanced: 800 meters or 20-24 minutes
Each week scale by 5 reps each day wherever you start reps depending on level
Pull-ups (if available)
TOTAL REPS
Beginner: 5-10 reps
Intermediate: 10-40 reps
Advanced: 40-100 reps
Pushups
TOTAL REPS
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 5-200 reps
AB WHEEL (IF AVAILABLE)
TOTAL REPS
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 50-200 reps
Full Dips or Bench Dips
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 50-200 reps
Bodyweight Squats
TOTAL REPS
Beginner: 20-50 reps
Intermediate: 50-100 reps
Advanced: 100-250 reps
Walking Lunges
Beginner: 200 meters or 5 minutes
Intermediate: 400 Meters of 12 minutes
Advanced: 800 meters or 20-24 minutes
Each week scale by 5 reps each day wherever you start reps depending on level
Pull-ups (if available)
TOTAL REPS
Beginner: 5-10 reps
Intermediate: 10-40 reps
Advanced: 40-100 reps
Pushups
TOTAL REPS
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 5-200 reps
AB WHEEL (IF AVAILABLE)
TOTAL REPS
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 50-200 reps
Full Dips or Bench Dips
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 50-200 reps
Bodyweight Squats
TOTAL REPS
Beginner: 20-50 reps
Intermediate: 50-100 reps
Advanced: 100-250 reps
Walking Lunges
Beginner: 200 meters or 5 minutes
Intermediate: 400 Meters of 12 minutes
Advanced: 800 meters or 20-24 minutes
Each week scale by 5 reps each day wherever you start reps depending on level
Pull-ups (if available)
TOTAL REPS
Beginner: 5-10 reps
Intermediate: 10-40 reps
Advanced: 40-100 reps
Pushups
TOTAL REPS
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 5-200 reps
AB WHEEL (IF AVAILABLE)
TOTAL REPS
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 50-200 reps
Full Dips or Bench Dips
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 50-200 reps
Bodyweight Squats
TOTAL REPS
Beginner: 20-50 reps
Intermediate: 50-100 reps
Advanced: 100-250 reps
Walking Lunges
Beginner: 200 meters or 5 minutes
Intermediate: 400 Meters of 12 minutes
Advanced: 800 meters or 20-24 minutes
Each week scale by 5 reps each day wherever you start reps depending on level
Pull-ups (if available)
TOTAL REPS
Beginner: 5-10 reps
Intermediate: 10-40 reps
Advanced: 40-100 reps
Pushups
TOTAL REPS
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 5-200 reps
AB WHEEL (IF AVAILABLE)
TOTAL REPS
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 50-200 reps
Full Dips or Bench Dips
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 50-200 reps
Bodyweight Squats
TOTAL REPS
Beginner: 20-50 reps
Intermediate: 50-100 reps
Advanced: 100-250 reps
Walking Lunges
Beginner: 200 meters or 5 minutes
Intermediate: 400 Meters of 12 minutes
Advanced: 800 meters or 20-24 minutes
Each week scale by 5 reps each day wherever you start reps depending on level
Pull-ups (if available)
TOTAL REPS
Beginner: 5-10 reps
Intermediate: 10-40 reps
Advanced: 40-100 reps
Pushups
TOTAL REPS
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 5-200 reps
AB WHEEL (IF AVAILABLE)
TOTAL REPS
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 50-200 reps
Full Dips or Bench Dips
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 50-200 reps
Bodyweight Squats
TOTAL REPS
Beginner: 20-50 reps
Intermediate: 50-100 reps
Advanced: 100-250 reps
Walking Lunges
Beginner: 200 meters or 5 minutes
Intermediate: 400 Meters of 12 minutes
Advanced: 800 meters or 20-24 minutes
Each week scale by 5 reps each day wherever you start reps depending on level
Pull-ups (if available)
TOTAL REPS
Beginner: 5-10 reps
Intermediate: 10-40 reps
Advanced: 40-100 reps
Pushups
TOTAL REPS
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 5-200 reps
AB WHEEL (IF AVAILABLE)
TOTAL REPS
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 50-200 reps
Full Dips or Bench Dips
Beginner: 10-20 reps
Intermediate: 20-50 reps
Advanced: 50-200 reps
Bodyweight Squats
TOTAL REPS
Beginner: 20-50 reps
Intermediate: 50-100 reps
Advanced: 100-250 reps
Walking Lunges
Beginner: 200 meters or 5 minutes
Intermediate: 400 Meters of 12 minutes
Advanced: 800 meters or 20-24 minutes