This bodyweight workout routine is designed to efficiently target all major muscle groups with a focus on strength, endurance, and overall fitness. \n\nUpper Body Day emphasizes building strength in the chest, back, shoulders, and arms using classic bodyweight exercises. By engaging these muscle groups, you'll develop a well-rounded upper body and improve your pushing power.\n\nLower Body Day focuses on strengthening the legs and glutes. With exercises such as squats and lunges, this day is dedicated to enhancing lower body strength, stability, and endurance. It ensures balanced leg development and supports overall functional fitness.\n\nFull Body Day integrates dynamic movements that engage multiple muscle groups simultaneously. This workout is designed to enhance build muscle, and boost overall endurance.\n\nThis balanced routine ensures comprehensive fitness, improving strength, endurance, and overall body conditioning without the need for any equipment.

Calisthenics workout / Home workout with no Equipment

[UPPER] DAY 1 - UPPER BODY

Push-up

Pull-up

Pike Push up

Diamond Push-up

Inverted Chin Curl with Bent Knee between Chairs

Superman

Sit-Up

[LOWER] DAY 2 - LOWER BODY

Squat

Walking Lunge

Bulgarian Split Squat with Chair

Glute Bridge One Leg on Floor

One Leg Floor Calf Raise

Single Leg Bodyweight Deadlift with Arm and Leg Extended

Front Plank

[FULL] DAY 3 - FULL BODY

Burpee with Push-up

Mountain Climber

Diamond Push-up

Walking Lunge

Russian Twist

Superman