Beginner Home Workout Plan (No Equipment)

Sit Squat

Push up (on knees)

Bird Dog

Dead Bug

Bodyweight Standing Calf Raise

Single Leg Foot Touch

Oblique Crunch

Lateral Side Plank (bent leg)

Lying Single Straight Leg Hip Extension

One Arm Towel Row

Diamond Push up (on knees)

Hollow Hold

Bodyweight Wall Squat

Elbow Lift - Reverse Push-Up

Standing Calf Raise (On a staircase)

Bodyweight Rear Lunge

Squat m

Wide Hand Push up

Straight Leg Outer Hip Abductor

One Arm Towel Row

Lying Leg Raise

Plank arm lifts

Bent Leg Side Kick (kneeling)

Standing Gastrocnemius