Station #1 (perform in a circuit mode)

Push-ups, 20 reps

Crunches 40 reps

Wide grip push-ups, 20 reps

Crunches, 40 reps

Knuckle push-ups, 20 reps

Crunches, 40 reps

Diamond push-ups, 20 reps

Crunches, 40 reps

Note: Eventually, you should add more reps after a few sessions. For example, do 25 push-ups, 45 crunches, and then a few
sessions later, do 30 push-ups and 45 crunches. You can also change the exercises. Just keep it upper body specific.

Station # 2 (circuit mode)

Split squat jumps, 30 seconds timed

Mountain climbers, 30 seconds timed

Repeat three more times for a total of four sets.

Note: Eventually, after a few sessions, you should add more seconds per set. For example, go for 35 seconds instead of 30 seconds.
You can also change the exercises. Just keep it lower body specific.

Station # 3 (circuit mode)

Pull-ups, 20 seconds timed (if you cant keep pulling, just hold the bar but always strive for another rep)

Leg lifts, 20 seconds timed (holding the bar, lift legs up)

Repeat three more times for a total of four sets.

Note: After a few sessions, add more seconds per set.

Station # 4 (circuit mode as fast as possible)

25 push-ups

50 body weight squats

510 pull-ups

25 sit-ups

Start with 12 sets. As your fitness level goes up, do more sets. Try to work your way up to 68 sets.

UPPER BODY STRENGTH

MOVEMENTS WITHOUT WEIGHTS

LOWER BODY STRENGTH

MOVEMENTS WITHOUT WEIGHTS

Beginner
Pushups
Pull-ups (assistance)
Dips (assistance)
Pushups
Chin-ups (assistance)
Pushups with Clap
Intermediate
Pushups ( Feet elevated)
Pull-ups (No Help)
Dips (No Help)
Hindu Pushups
Chin-ups (No help)
Pushups (Double Clap)
Advanced
Handstand Pushups
Pullups (One Arm)
Gironda Dips
Dive Bomber Pushups
One arm Chins
Pushups (Triple Clap)

Beginner
B/W Squats (parallel)
Lunges
Hip Ext
Intermediate
B/W Squats ATG
Pistols
Split Squat Jumps
One Leg Hip Ext
Advanced
Squat Jumps (get depth)
One Legged Squat
Side Split Squat Jumps
Glute Ham Raise