Here's a 3-day split workout that uses only bodyweight exercises:
Day 1: Upper Body
1. Warm-up: 5-10 minutes of light cardio (e.g. jumping jacks, jogging in place)
2. Push-ups: 3 sets of 10-15 reps
3. Diamond push-ups: 3 sets of 8-12 reps
4. Dips: 3 sets of 8-12 reps
5. Pull-ups or chin-ups: 3 sets of 8-12 reps
6. Australian pull-ups or inverted rows: 3 sets of 10-15 reps
7. Plank: 3 sets of 30-60 seconds
Day 2: Lower Body
1. Warm-up: 5-10 minutes of light cardio (e.g. jumping jacks, jogging in place)
2. Squats: 3 sets of 10-15 reps
3. Lunges: 3 sets of 8-12 reps per leg
4. Bulgarian split squats: 3 sets of 8-12 reps per leg
5. Glute bridges or hip thrusts: 3 sets of 10-15 reps
6. Calf raises: 3 sets of 15-20 reps
Day 3: Full Body
1. Warm-up: 5-10 minutes of light cardio (e.g. jumping jacks, jogging in place)
2. Burpees: 3 sets of 10-15 reps
3. Mountain climbers: 3 sets of 30-60 seconds
4. Jumping jacks: 3 sets of 30-60 seconds
5. Plank jacks: 3 sets of 30-60 seconds
6. Superman holds: 3 sets of 30-60 seconds
7. V-ups or sit-ups: 3 sets of 10-15 reps
Progression: Increase the reps or duration of each exercise as you get stronger and fitter. For example, add 1-2 reps to each set every week, or increase the duration of each plank or hold. You can also try more advanced variations of each exercise, such as one-handed push-ups or pistol squats.
Remember to rest for 30-60 seconds between sets, and stretch after each workout.
