Train Anywhere. Build Everywhere.

This 5-day split uses only bodyweight while emphasizing strength, athletic performance, endurance, and recovery. Each session takes 30–45 minutes.

Day 1 – Full-Body Strength

Warm-Up

1. 30 Jumping Jacks

2. 10 Arm Circles each direction

3. 10 Bodyweight Squats

4. 10 Walking Lunges

5. 30-Second Plank

Workout

4 Rounds

1. Push-Ups – 15 reps

2. Bodyweight Squats – 20 reps

3. Reverse Lunges – 12 each leg

4. Pike Push-Ups – 10 reps

5. Glute Bridges – 20 reps

6. Plank – 45 seconds

Finisher

3 Rounds

1. 10 Burpees

2. 20 Mountain Climbers (each leg)

Day 2 – Lower Body & Core

Warm-Up

1. High Knees – 30 seconds

2. Leg Swings

3. Bodyweight Squats ×15

4. Walking Lunges ×10 each leg

Workout

4 Rounds

1. Bulgarian Split Squats (chair optional) – 12 each leg

2. Jump Squats – 15

3. Single-Leg Glute Bridges – 12 each side

4. Lateral Lunges – 12 each side

5. Wall Sit – 60 seconds

6. Bicycle Crunches – 20 each side

7. Side Plank – 30 seconds each side

Finisher

EMOM (Every Minute on the Minute) for 6 minutes:

1. 12 Squat Jumps

2. Rest the remainder of the minute

Day 3 – Upper Body & Core

Warm-Up

1. Arm Circles

2. Inchworm Walkouts ×10

3. Shoulder Taps ×20

4. Light Push-Ups ×10

Workout

4 Rounds

1. Push-Ups – 15–20

2. Diamond Push-Ups – 10–12

3. Pike Push-Ups – 10

4. Superman Hold – 45 seconds

5. Plank Shoulder Taps – 20 each side

6. Hollow Body Hold – 30 seconds

Finisher

3 Rounds

1. 30 seconds Push-Up Position Hold

2. 30 seconds Mountain Climbers

Day 4 – Athletic Conditioning

Warm-Up

1. Jump Rope (or simulated) – 2 minutes

2. Dynamic Stretching

Circuit

Complete 5 Rounds

1. 10 Burpees

2. 20 Jump Squats

3. 20 Skater Jumps

4. 30 High Knees (each leg)

5. 20 Mountain Climbers (each leg)

6. 10 Walking Lunges (each leg)

Rest 90 seconds between rounds.

Finisher

1. Plank – 60 seconds

2. Side Plank – 30 seconds each side

3. Superman Hold – 45 seconds

Repeat twice.

Day 5 – Full-Body Endurance

Warm-Up

1. Jumping Jacks ×30

2. Air Squats ×15

3. Push-Ups ×10

4. Lunges ×10 each leg

Workout

Complete 5 Rounds

1. Push-Ups – 12

2. Air Squats – 20

3. Walking Lunges – 12 each leg

4. Burpees – 10

5. Glute Bridges – 20

6. Plank Shoulder Taps – 20 each side

7. V-Ups (or Crunches) – 20

Rest 60–90 seconds between rounds.

Final Challenge

Complete as fast as possible:

1. 100 Mountain Climbers (50 each leg)

2. 50 Squats

3. 25 Push-Ups

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