15-Week Bodyweight Shape-Up for Women
No gym? No problem. Burn fat and sculpt your body at home using nothing but your bodyweight.
- Length
- 15 weeks
- Days a week
- 3
- Session length
- 25 to 40 min
- Equipment
- Bodyweight, Bench, Pull-up bar
- Exercises
- 10 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.
Phase 1 — Bodyweight Foundation
Workout A 6 exercises
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Bodyweight Wall Squat6 × 10 sDo 3–6 sets of 10–15 reps. -
Push-Up6 × 10 repsDo 3–6 sets of 10–15 reps. -
Bodyweight Rear Lunge6 × 10 repsDo 3–6 sets of 10–15 reps. -
Chin-Up6 × 10 repsDo 3–6 sets of 10–15 reps. -
Straight Leg Kickback (kneeling)6 × 10 repsDo 3–6 sets of 10–15 reps. -
Bench Dip on Floor6 × 10 repsDo 3–6 sets of 10–15 reps.
Workout B 5 exercises
-
Single Leg Squat (Pistol Squat)6 × 10 repsDo 3–6 sets of 10–15 reps. -
Decline Push-Up6 × 10 repsDo 3–6 sets of 10–15 reps. -
Bodyweight Rear Lunge6 × 10 repsDo 3–6 sets of 10–15 reps.
-
Pull-Up6 × 10 repsDo 3–6 sets of 10–15 reps. -
Hip Thrusts6 × 10 repsDo 3–6 sets of 10–15 reps.
