Bodyweight Only
Bryleigh Hansen
Women's Training, General Fitness, Functional Fitness, Strength & Conditioning, BodybuildingA bodyweight-only program designed for beginners who want to build strength, endurance, and overall fitness—no equipment needed! This four-day-per-week, six-week plan combines a variety of training styles to keep workouts engaging, effective, and fun while ensuring steady progress.
Each week follows this structured layout:
✔ Day 1: Strength & Core – Focus on building foundational strength and core stability.
✔ Day 2: Interval Training – Boost endurance and cardiovascular fitness with high-intensity intervals.
✔ Day 3: EMOM & Core – Improve strength, control, and efficiency with "Every Minute on the Minute" (EMOM) training while reinforcing core strength.
✔ Day 4: AMRAP & Conditioning – Challenge yourself with "As Many Rounds As Possible" (AMRAP) workouts to build stamina and mental toughness.
This program is perfect for beginners looking to train anywhere, stay consistent, and see real progress—all while keeping workouts fresh and exciting!
Warm Up
A
2 Rounds: 20 Arm Circles 10 Forward Lunges with a Twist (5 per side) 20 High Knees 10 Cat-Cow Stretches
Main Workout
B
3 Rounds For Time: 12 Air Squats 8-10 Push Ups (modify if needed to elevated hand push ups) 15 Glute Bridges 20 second Plank Hold
Cool Down
C
2 Rounds: 30 seconds Pike Stretch 30 seconds Seal Stretch 30 seconds Child's Pose
Warm Up
A
2 Rounds: 20 Jumping Jacks 10 Arm Swings 10 Side Lunges
Main Workout
B
5 Rounds of 40 seconds work, 20 seconds rest: Alternating Lunges Box Dips (can use a chair or coffee table) High Knees Mountain Climbers
Cool Down
C
2 Rounds: 30 seconds Hamstring Stretch 30 seconds Butterfly Stretch 30 seconds Pigeon Stretch
Warm Up
A
2 Rounds: 10 Cat Cow Stretches 20 Marching Glute Bridges 10 Lateral Leg Swings per leg
Main Workout
B
14 minute EMOM (every minute on the minute) - 7 rounds per movement: For intensity & reps. Minutes 1, 3, 5, 7, 9, 11, 13: 8-10 Jumping Squats + 3-5 Burpees Minute 2, 4, 6, 8, 10, 12, 14: 12-15 Sit Ups
Cool Down
C
2 Rounds: 30 seconds Butterfly Stretch 30 seconds Pike Stretch 30 seconds Straddle Stretch
Warm Up
A
2 Rounds: 10 Hip Circles (each direction) 10 Side Lunges 20 High Knees
Main Workout
B
25 minute AMRAP (as many rounds/reps as possible): 10 No Push Up Burpees 10 Push Ups (scale if needed) 20 Flutter Kicks (10 per side) 20 Single Leg Glute Bridges (10 per side)
Cool Down
C
2 Rounds: 20-30 second Downward Dog 30 second Pike Stretch
Bryleigh Hansen
I will help you create a brand new mindset that helps you break through excuses, overcome self-doubt, build real confidence and actually take action toward the life you want.
Your best you starts here, today!! Don't put it off, don't wait. No time is perfect except right now. See you in the program!
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