Workout plan
Full Body Workout Without Weights And Equipment

1

Exercise	Sets	Duration per set Rest
Burpee	4✕	10-15 rep.
Squat	4✕	15 rep.
Mountain Climber	3✕	45-60 s
Push-up	4✕	8-15 rep.
Biceps-Curl With Towel, Seated	3✕	8-12 rep.
Crunch	3✕	12-20 rep.
Oblique Crunch	3✕	12-20 rep.

2

Exercise	Sets	Duration per set Rest
Hand Release Push-up	3✕	8-12 rep.
Push And Pull With Towel	4✕	10-15 s
Bent Over Balance Touch, One-Legged	3✕	8-12 rep.
Squat On Tiptoes	3✕	12-15 rep.
Plank Jumping Jacks	4✕	30 s
Side Double-Leg Raise, Lying	2✕	7 rep.
Reverse Snow Angel	3✕	10 rep.

3

Exercise	Sets	Duration per set Rest
Lunge	4✕	14 rep.
Straight Arm Glute Bridge	3✕	10 rep.
Push-up	3✕	7-12 rep.
Push And Pull With Towel	4✕	15 s
Row And Hold With Towel	4✕	30 s
Plank	3✕	20-60 s
Leg Raise, Lying	3✕	10 rep.
Russian Twist	3✕	8-10 rep.

4

Exercise	Sets	Duration per set Rest
Fire Feet	4✕	12 s
Prisoner Squat	3✕	10 rep.
Reverse Lunge	4✕	8 rep.
Push Back Push-up	4✕	8 rep.
Plank To Push-up	3✕	8 rep.
Heel Beats	3✕	10 rep.
Oblique Crunch	4✕	10 rep.

5

Exercise	Sets	Duration per set Rest
High Knees in Place	3✕	10 s
Bulgarian Split Squat	4✕	8 rep.
Push-up	3✕	8-12 rep.
Triceps Extension Push-up With Chair	3✕	10 rep.
Biceps-Curl With Towel, Seated	4✕	10 rep.
Plank Jumping Jacks	3✕	10 rep.
Dead Bugs	3✕	12 rep.

6

Exercise	Sets	Duration per set Rest
Sumo Squat	3✕	10 rep.
Straight Arm Glute Bridge	3✕	10 rep.
Reverse Snow Angel	3✕	12 s
Scissor Kick	3✕	10 rep.
Side Reach / Foot to Foot Crunch	4✕	10 rep.
T Push-up	4✕	8 rep.
Lat Press On The Floor, Lying	3✕	8 rep.
Biceps-Curl With Towel, Seated	4✕	10 rep.

7

Exercise	Sets	Duration per set Rest
Air Squat	3✕	10-12 rep.
Calf Raise, One-Legged, Standing	4✕	10 rep.
Push And Pull With Towel	4✕	15 s
Dips With Chair, Bent Legs	3✕	10 rep.
Shoulder Hold With Towel	4✕	15 s
Thoracic Rotation	4✕	8 rep.
Superman / Superwoman	3✕	10 rep.
Lower Body Russian Twist / Windshield Wiper	3✕	8 rep.

8

Exercise	Sets	Duration per set Rest
Wrestler Squat	4✕	8-12 rep.
Squat On Tiptoes	3✕	8 rep.
Glute Bridge With Straight Leg	4✕	15 s
Frog Sit-Up / Butterfly Crunch	3✕	10 rep.
Side Leg Raise, Lying	4✕	10 rep.
Hand Release Push-up	3✕	8-12 rep.
Isometric Concentration Curl	4✕	10 s

9

Exercise	Sets	Duration per set Rest
Jumping Jacks	3✕	20 s
Air Squat	4✕	10 rep.
Burpee	3✕	10 rep.
Dips With Chair	3✕	10 rep.
Lat Press On The Floor, Lying	4✕	10 rep.
Leaning Camel	3✕	12 rep.
Bicycle	4✕	14 rep.
Plank Jumping Jacks	3✕	20 s

10

Exercise	Sets	Duration per set Rest
Crab Walk	2✕	20 s
Hand Release Push-up	4✕	10 rep.
Biceps-Curl With Towel, Seated	4✕	10 rep.
Wrestler Squat	4✕	10 rep.
Squat Thrust	3✕	12 rep.
Heel Beats	3✕	8 rep.
Side Plank	4✕	15 s
Russian Twist	3✕	20 s

11

Exercise	Sets	Duration per set Rest
Push-up	3✕	10-14 rep.
Dips Between Two Chairs	4✕	10 rep.
Isometric Concentration Curl	4✕	10 rep.
Bent Over Balance Touch, One-Legged	4✕	10 rep.
Mountain Climber	3✕	20 s
Donkey Kick	3✕	10 rep.
Plank With Hip Twists	3✕	20 s
Windmill	3✕	12 rep.

12

Exercise	Sets	Duration per set Rest
Fire Feet	3✕	20 s
Side Lunge	4✕	10 rep.
Deck Squat	3✕	12 rep.
Burpee	3✕	10 rep.
Lat Press On The Floor, Lying	3✕	10 rep.
Superman / Superwoman	3✕	18 s
Plank With Leg Raise	4✕	12 rep.
Toe Touch Crunch	3✕	12 rep.

13

Exercise	Sets	Duration per set Rest
Side Jumps	4✕	16 rep.
Prisoner Squat	3✕	10 rep.
Hindu Push-up / Dands	3✕	10-14 rep.
Shoulder Tap Push-up	3✕	10 rep.
Reverse Plank Between Two Chairs	3✕	15-20 s
Biceps-Curl With Towel, Seated	4✕	10 rep.
Frog Sit-Up / Butterfly Crunch	3✕	12 rep.
Russian Twist	4✕	20 s

14

Exercise	Sets	Duration per set Rest
Push-up	4✕	15 rep.
Crunch	3✕	15 rep.
Oblique Crunch	4✕	15 rep.
Squat	3✕	15 rep.
Biceps-Curl With Towel, Seated	3✕	15 rep.
Lat Press On The Floor, Lying	3✕	15 rep.
T Push-up	3✕	15 rep.
Plank Jumping Jacks	3✕	15 rep.

Frequently asked questions around the training e.g. a workout routine instruction