This is a 3x-a-week beginner to advanced bodyweight workout routine. Since each day includes full-body exercises, a day of rest is recommended between workouts. On your rest days, you can do cardio, go for a walk, or just take it easy. The numbers next to each exercise indicate beginner-intermediate-advanced suggestions. Feel free to do more or less, depending on your abilities.
Day 1
Repeat this circuit three times:
Bodyweight squats.
(15 beginner - 35 intermediate - 60 advanced)
Push-ups
(10 beginner - 30 intermediate - 50 advanced)
Walking lunges (each leg)
(10 beginner - 30 intermediate - 50 advanced)
Dumbbell rows (use a milk jug or other weight)
(10 beginner - 20 intermediate - 30 advanced).
Plank
(20s beginner - 60s intermediate - 120s advanced)
Jumping jacks
(20s beginner - 60s intermediate - 120s advanced)
Day 2
Repeat this circuit three times:
Glute Bridges (pause for 2 seconds at the top)
(10 beginner - 20 intermediate - 30 advanced)
Inverted rows
(5 beginner - 10 intermediate - 20 advanced)
Bicycle Crunches
(10 beginner - 30 intermediate - 50 advanced)
Shoulder Taps
(10 beginner - 30 intermediate - 50 advanced)
Jump Squats
(5 beginner - 15 intermediate - 30 advanced)
Pull-Ups
(As many times as you can do. If you can't do any, hang from the pull-up bar for 20 seconds).
Day 3
Repeat this circuit three times
Wall Squat Hold
(20s beginner - 60s intermediate - 120s advanced)
Hanging Leg Raise
(5 beginner - 10 intermediate - 20 advanced)
Calf Raises
(10 beginner - 30 intermediate - 50 advanced)
Dead Bugs
(10 beginner - 30 intermediate - 50 advanced)
Incline Pushups (using a bench)
(10 beginner - 30 intermediate - 50 advanced)
Burpees
(10 beginner - 30 intermediate - 50 advanced)
Chin-Ups
(As many times as you can do. If you can't do any, hang from the pull-up bar for 20 seconds).