Easier workout no equipment
(major day)

Print this workout

Always warm up properly.
For a quick reference of how to warm up click here: Warming up properly.

Always consult with your doctor before beginning any exercise programs and make sure you are fit for exercise. If you've got that covered, then you're ready to go.

Round 1
Two times through 

First exercise
Close Grip Push Ups (Modified on knees) 
20-30 seconds or 8-20 repetitions

Second exercise
Walking Lunges (body weight only, assisted if necessary) 
20-30 seconds or 8-20 repetitions

Third Exercise
Incline Push Ups (Modified Incline Push Ups (Modified)
20-30 seconds or 8-20 repetitions

Note: "Assisted" leg exercises means that you are using your upper body to assist your leg exercises. You can do this by holding on to a rail or door nob or any sturdy object while doing the exercise listed.

Round 2
Two times through

First exercise
Free Squats (body weight only) 
20-30 seconds or 8-20 repetitions

Second exercise
Regular Push Ups (Modified on knees)
20-30 seconds or 8-20 repetitions

Third Exercise
Static Lunges (body weight only, assisted if necessary)
20-30 seconds or 8-20 repetitions

Note: you may stop here if you are just starting or have not exercised in a long time, you may consider skipping the third round. If you are up to it, then go for it.

Round 3 
Two times through

First exercise
Decline Push Ups (Modified on knees),
or Wall Push Ups
20-30 seconds or 8-20 repetitions

Second exercise
Reverse Lunges (Body Weight only, Assisted or not)
20-30 seconds or 8-20 repetitions

Third Exercise
Wide grip Push Up (Modified on knees)
20-30 seconds or 8-20 repetitions

Abs/Core

Round 1
Two times through

First exercise
Crunches (add weight if necessary)
20-30 seconds (can go up to a minute for advanced)

Second exercise
Scissor Kicks
20-30 seconds (can go up to a minute for advanced)

Note: You may stop here. If you are just starting or have not exercised in a long time, you may consider skipping the second round. If you are up to it, then go for it.

Round 2
Two times through

First exercise 
Reverse Crunches 
20-30 seconds (can go up to a minute for advanced)

Second exercise
Plank
20-30 seconds (can go up to a minute for advanced)

Cool Down and Stretch: 
click here to go straight to the cool down and stretches

Coming soon! Simple equipment recommendations to increase the variety of your workouts and make them more effective.