Not Sure How to Train? Follow Along to This Trainer's Strengthening Bodyweight Workout Plan

Updated on 10/29/2020 at 10:40 AM

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Having a workout plan to follow along to makes life so much easier, because you don't have to worry about coming up with a last-minute workout, your days are already planned out, and all you have to do is show up and get to work. If you're new to resistance training or you've taken some time off, it's advised to start with bodyweight movements to get your body acclimated to bearing weight, to learn proper movement patterns, and to prevent overtraining and injury.

To help you get back into your groove, we tapped Kelsey Wells, a NASM-certified trainer and creator of the PWR programs on the SWEAT app, to create this one-week bodyweight workout plan. It was inspired by her 10-week PWR Zero Equipment program, and we have a feeling you're going to love it.

It's great for all levels, every workout takes under 30 minutes to do, and the variety of workouts will keep you mentally invested. You'll be targeting all your major muscle groups with these workouts, and you'll be improving your overall fitness levels while building strength (don't be surprised if you notice lean muscle developing if you consistently follow this plan!).

If you want to get stronger, try a new style of training, or simply commit to moving weekly, give this workout plan a shot. PS: it can be repeated for four to six weeks!

Day 1: 20-Minute Upper-Body Workout

This 20-minute upper-body workout targets your arms, shoulders, and abs, helping you build strength in your upper body. We love that this workout features dynamic exercises like the bear crawl and inchworm, which makes it feel like you're also getting in some cardio. With consistency, you'll definitely notice an improvement in your strength!

Day 2: 20-Minute Lower-Body Workout

This 20-minute lower-body workout was designed to strengthen your legs. Although this workout requires zero equipment, you'll be surprised your quadriceps and glutes feel so sore.

Day 3: Low-Intensity Steady-State Cardio Session For Recovery

Today, you're going to give your muscles some rest and do active recovery. Wells wants you to focus on low-intensity steady-state cardio (LISS). She recommends doing 35 to 45 minutes of fast-paced walking. Other LISS options include a long bike ride, swimming, light rowing, or using the elliptical machine.

Day 4: 20-Minute Full-Body Workout

You're already halfway through the week! Keep up the good work. Today, Wells has a 20-minute full-body workout for you to crush. This workout features movements like squat jumps, burpees, and lunges. You always have the option to modify or progress the workout, which we love, so there's an option for everyone.

Day 5: 20-Minute Ab Workout

We love ab workouts and can't get enough of this 20-minute workout dedicated to strengthening the core. It will target your obliques, your deep core muscles called the transverse abdominis, and your rectus abdominal muscles, aka your six-pack muscles.

Day 6: Low-Intensity Steady-State Cardio With Optional Resistance Workouts

You've been working hard, so make sure to dedicate today to letting your muscles recover with LISS. You can go on a long walk, take a bike ride, swim, or do something that isn't too intense. If you're feeling good, Wells recommends completing an optional express glute workout or a HIIT workout. Another HIIT option is a 10- to 15-minute sprint workout, Wells said.

Day 7: Recovery

Congratulations on powering through the week! We're so proud of you. You've been working hard and challenging your muscles, so make sure to rest today. We definitely recommend stretching or doing a yoga flow if you're feeling tight.

You can repeat this workout routine for a total of four to six weeks. If you're looking for more workouts like this, check out Wells's workout plans on the SWEAT app.