15-Week Bodyweight Shape-Up
No gym? No problem. This simple bodyweight plan helps you tone up, burn fat, and get stronger right at home.
- Length
- 15 weeks
- Days a week
- 3
- Session length
- 35 to 56 min
- Equipment
- Bodyweight, Pull-up bar, Bench
- Exercises
- 13 across 2 workout days
- In the app
- Free routine web version free to read
The plan
Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.
Bodyweight Training Plan
Workout A — Full Body Bodyweight 6 exercises
-
Bodyweight Wall Squat6 × 15 sDo 3–6 sets of 10–15 reps. -
Push-Up6 × 15 repsDo 3–6 sets of 10–15 reps. -
Bodyweight Rear Lunge6 × 15 repsDo 3–6 sets of 10–15 reps. -
Chin-Up6 × 15 repsDo 3–6 sets of 10–15 reps. -
Triceps Dip (Bench Leg)6 × 15 repsDo 3–6 sets of 10–15 reps. -
Straight Leg Kickback (kneeling)6 × 15 repsDo 3–6 sets of 10–15 reps.
Workout B — Full Body Bodyweight 7 exercises
-
Single Leg Squat (Pistol Squat)6 × 15 repsDo 3–6 sets of 10–15 reps. -
Decline Push-Up6 × 15 repsDo 3–6 sets of 10–15 reps. -
Side Lunge Stretch6 × 15 repsDo 3–6 sets of 10–15 reps. -
Pull-Up6 × 15 repsDo 3–6 sets of 10–15 reps. -
Bridge Pose (Setu Bandhasana)6 × 15 sDo 3–6 sets of 10–15 reps. -
Close-Grip Push-Up6 × 15 repsDo 3–6 sets of 10–15 reps. -
Sphinx Stretch6 × 15 sDo 3–6 sets of 10–15 reps.
