Use the below filter to browse workout plans based on fitness level, goal, and workout length. New plans added every week! Print the Workout Sheets and track your progress over time.
This workout plan mimics the rounds in an MMA fight. You'll be doing a circuit or collection of exercises focused on a specific group of muscles. Then rest for 60 seconds. Then do the circuit again as if you were starting the next round of a fight. The workout routine is divided into 4 weeks. You'll progressively perform more reps to challenge your muscles.View Plan Workout Sheets
Try this fun and challenging bodyweight program to help you improve functional strength and burn fat. You'll learn unique exercises like the Barbwire Push Up, Frog Push Up, Falling Tower and more. You only need a pull up bar to complete the workouts.View Plan Workout Sheets
This beginner calisthenics plan will introduce you to fundamental bodyweight exercises like push ups on your knees and squats. If you can't do a particular exericse, feel free to modify any exercise by doing them on your knees or using a chair for added support. You'll exercise 5 days a week and the workouts are 10-15 minutes with 2 sets per exercise. Rest 30-45 seconds between sets and before switching to the next exercise.View Plan Workout Sheets
This gentle workout plan is great for anyone over 50 or if you are just getting started with bodyweight calisthenics. The workouts are about 10-15 minutes and consist of many mobility exercises to help improve joint health and build a functional level of strength.View Plan Workout Sheets
This 100 push ups in a row plan is a systematic method to guide you to perform 100 push ups in a row. Don’t worry if you can only do a few push ups right now. You’ll be following a unique method of “max out” days and “sporadic” days or greasing the groove to improve your push up strength and get you to 100 push ups in a row.View Plan Workout Sheets
The workout routine is divided into 4 weeks. You'll progessively perform more reps to challenge your muscles. Monday will be chest/back day. Tues is arms. Wednesday is legs. Then you'll repeat Thur-Sat. Sunday you'll rest to allow your muscles to repair and build. There are no prebuilt rest periods between exercises. Keep rest periods to a minimum (10-15 sec) between each exercise.. If you find you aren't getting even a few reps of the next exercise, rest longer between exercises.View Plan Workout Sheets
In this challenging 3 month program, you’ll perform whole body exercises to build functional strength. The goal will be to increase the number of reps you can perform each time you do the workout. In month 2 and 3, you’ll be adding exercises to challenge your muscles in new ways so you continue to make progress.View Plan Workout Sheets