Introduction

Before we begin, we would like to thank Reddit's Bodyweight community for giving us the knowledge to create this fitness routine.
This routine is suitable for anyone that just wants to get some form of exercise in their daily life. However, the hardcore routine will reap to more benefits

Click here to learn more about their regiment

Take little to no rest

Week 1

Monday

Do 2 sets of walking lunges, 8 repetitons each

Tuesday

Rest

Wednesday

Do 2 sets of push ups, 8 repetitons each

Thursday

Rest

Friday

Do 2 sets of rows, 8 repetitons each

Saturday

Rest

Sunday

Do 2 sets of plank shoulder taps, 8 repetitons each

Progressions:

  • Once you become better at doing rows, progress to chin ups or pull ups
  • When you become better at push ups, progress to diamond push ups, archer push ups and other harder variations
  • Squats can be implemented into workouts

Week 2

Monday

Do 4 sets of walking lunges, 8 repetitons each

Tuesday

Rest

Wednesday

Do 4 sets of push ups, 8 repetitons each

Thursday

Rest

Friday

Do 4 sets of rows, 8 repetitons each

Saturday

Rest

Sunday

Do 4 sets of plank shoulder taps, 8 repetitons each

Week 3

Monday

Do 6 sets of walking lunges, 8 repetitons each

Tuesday

Rest

Wednesday

Do 6 sets of push ups, 8 repetitons each

Thursday

Rest

Friday

Do 6 sets of rows, 8 repetitons each

Saturday

Rest

Sunday

Do 6 sets of plank shoulder taps, 8 repetitons each

Week 4

Monday

Do 6 sets of walking lunges, 10 repetitons each

Tuesday

Rest

Wednesday

Do 6 sets of push ups, 10 repetitons each

Thursday

Rest

Friday

Do 6 sets of rows, 10 repetitons each

Saturday

Rest

Sunday

Do 6 sets of plank shoulder taps, 10 repetitons each