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:

  1. Warm-up and Joint Mobilization (3–5 minutes)
  2. Main Workout (12–15 minutes)
  3. 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:

  1. Squats: 12 reps (Regression: sit-to-stand; Progression: jump squats)
  2. Incline Press-Ups: 10 reps (Regression: knee push-ups; Progression: elevated feet push-ups)
  3. Reverse Lunges: 8 reps per leg (Regression: shorter range; Progression: add a jump between)
  4. Leg Raises: 10 reps (Regression: bent knees; Progression: toes-to-floor hover)
  5. 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:

  1. Jump Squats: 15 reps (Regression: bodyweight squats; Progression: single-leg squats)
  2. Push-Ups: 12 reps (Regression: incline; Progression: clap push-ups)
  3. Split Squats: 8 reps per leg (Regression: reduce depth; Progression: Bulgarian split squat)
  4. Sit-Ups: 15 reps (Regression: crunches; Progression: weighted sit-ups)
  5. 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

 

  1. 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.
  2. Hydration Matters: Drink water before, during, and after workouts.
  3. 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!

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