Shinobi Strength: Bodyweight Workout
If you're short on time but big on fitness goals, this four-week bodyweight workout plan is for you! With just three 20-minute sessions a week, you’ll build strength, improve flexibility, and increase endurance—all without any equipment.
Program Overview
Each session includes:
- Warm-up and Joint Mobilization (3–5 minutes)
- Main Workout (12–15 minutes)
- Cool Down and Stretching (3–5 minutes)
Workouts are progressive, gradually increasing intensity over four weeks to keep you challenged.
Week 1–2: Foundational Strength
Warm-Up (3–5 Minutes)
- Head, wrist, and arm circles (10 each direction)
- Leg swings (10 per leg)
- Hip circles (10 each direction)
- Ankle circles (10 each direction)
- 1-minute jogging in place
Main Workout
Complete 6 rounds of the following:
- Squats: 12 reps (Regression: sit-to-stand; Progression: jump squats)
- Incline Press-Ups: 10 reps (Regression: knee push-ups; Progression: elevated feet push-ups)
- Reverse Lunges: 8 reps per leg (Regression: shorter range; Progression: add a jump between)
- Leg Raises: 10 reps (Regression: bent knees; Progression: toes-to-floor hover)
- Plank: Hold for 20 seconds (Regression: knee plank; Progression: forearm-to-hand transitions)
Rest: 30–60 seconds between rounds
Cool Down (3–5 Minutes)
- Walk in place (1 minute)
- Cat-Cow Stretch (5 rounds)
- Seated Forward Fold (30 seconds)
- Child’s Pose (30 seconds)
Week 3–4: Strength and Stability
Warm-Up (3–5 Minutes)
- Dynamic lunges with a twist (10 per leg)
- High knees (30 seconds)
- Spinal rolls (5 reps)
- 1-minute jumping jacks
Main Workout
Complete 6 rounds of the following:
- Jump Squats: 15 reps (Regression: bodyweight squats; Progression: single-leg squats)
- Push-Ups: 12 reps (Regression: incline; Progression: clap push-ups)
- Split Squats: 8 reps per leg (Regression: reduce depth; Progression: Bulgarian split squat)
- Sit-Ups: 15 reps (Regression: crunches; Progression: weighted sit-ups)
- Plank: Hold for 30 seconds (Regression: on knees; Progression: side plank raises)
Rest: 30 seconds between rounds
Cool Down (3–5 Minutes)
- Walk in place (1 minute)
- Downward Dog (30 seconds)
- Pigeon Pose (15 seconds per leg)
- Standing Forward Fold (30 seconds)
Key Tips for Success
- Focus on Form: Proper technique prevents injury and ensures maximum benefit. For example:
- Squats: Keep knees behind toes, chest up.
- Push-Ups: Maintain a straight line from head to heels.
- Lunges: Avoid letting the front knee extend past the toes.
- Hydration Matters: Drink water before, during, and after workouts.
- Listen to Your Body: Discomfort is normal; pain is not. Stop if you feel sharp pain.
Lifestyle Matters
- Nutrition: Eat a balanced diet with lean protein, complex carbs, and healthy fats.
- Sleep: Aim for 7–8 hours a night to allow your muscles to recover.
By the end of this four-week program, you'll not only feel stronger but also more energized and confident in your fitness journey. Set your timer, get started, and crush those workouts!