28-Day Bodyweight Program for Travelers

A 4-week beginner bodyweight general fitness program for travelers, focusing on stability and strength with no equipment.

Level: beginner · Muscle group: bodyweight · Equipment: none · Duration: 45 min

Exercise Breakdown (12 exercises)

  1. 1. W1-2 Stabilization A: Marching
    2 sets · 10-12 (each leg) reps · 60s rest
  2. 2. W1-2 Stabilization A: Wall Push-up
    2 sets · 10-12 reps · 60s rest
  3. 3. W1-2 Stabilization A: Squat to Chair
    2 sets · 10-12 reps · 60s rest
  4. 4. W1-2 Stabilization B: Calf Raise
    2 sets · 12-15 reps · 60s rest
  5. 5. W1-2 Stabilization B: Plank
    2 sets · 20-30s hold reps · 60s rest
  6. 6. W1-2 Stabilization B: Bird Dog
    2 sets · 10-12 (each side) reps · 60s rest
  7. 7. W3-4 Strength A: Bodyweight Squat
    3 sets · 10-12 reps · 60s rest
  8. 8. W3-4 Strength A: Incline Push-up
    3 sets · 10-12 reps · 60s rest
  9. 9. W3-4 Strength A: Glute Bridge
    3 sets · 10-12 reps · 60s rest
  10. 10. W3-4 Strength B: Lunges
    3 sets · 8-10 (each leg) reps · 60s rest
  11. 11. W3-4 Strength B: Plank with Hip Dips
    3 sets · 10-12 (each side) reps · 60s rest
  12. 12. W3-4 Strength B: Push-up (on knees or full)
    3 sets · 8-12 reps · 60s rest

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