About this product

Here’s a 30-day workout planner without the use of dumbbells. This focuses on bodyweight exercises that target different muscle groups, helping you build strength, improve flexibility, and burn fat.

Weekly Breakdown
Day 1-2: Strength Training (Full Body)
Day 3: Core & Abs
Day 4: Cardio & Endurance
Day 5: Lower Body Focus
Day 6: Upper Body Focus
Day 7: Rest/Active Recovery (light stretching, walking, yoga)
Weekly Planner
Week 1: Foundational Fitness
Day 1: Full Body Strength

Bodyweight Squats: 3 sets of 15 reps
Modified Push-ups (on knees or against wall): 3 sets of 10-12 reps
Plank: 3 sets of 20-30 seconds
Glute Bridge: 3 sets of 12 reps
Day 2: Full Body Strength

Lunges: 3 sets of 10 per leg
Incline Push-ups: 3 sets of 12 reps
Mountain Climbers: 3 sets of 15 reps (per side)
Superman Hold: 3 sets of 20 seconds
Day 3: Core & Abs

Plank: 3 sets of 30 seconds
Leg Raises: 3 sets of 12 reps
Russian Twists (without weights): 3 sets of 20 reps
Bicycle Crunches: 3 sets of 15 per side
Day 4: Cardio & Endurance

Brisk Walk or Jog: 20-30 minutes
Jumping Jacks: 3 sets of 30 seconds
High Knees: 3 sets of 20 seconds
Butt Kicks: 3 sets of 20 seconds
Day 5: Lower Body Focus

Squats: 3 sets of 20 reps
Lunges: 3 sets of 12 reps per leg
Step-ups (use a chair or stairs): 3 sets of 15 reps per leg
Calf Raises: 3 sets of 20 reps
Day 6: Upper Body Focus

Push-ups (regular or modified): 3 sets of 10-15 reps
Triceps Dips (use a chair or bench): 3 sets of 12 reps
Arm Circles: 3 sets of 30 seconds (both directions)
Plank Shoulder Taps: 3 sets of 20 taps (10 per side)
Day 7: Rest or Active Recovery

Light Stretching or Yoga: 20-30 minutes
Walk or light activity: 20 minutes
Week 2: Building Intensity
Increase reps by 2-5 for each exercise.
Hold the plank and other static exercises for 10-15 seconds longer.
Add another 5 minutes to your cardio sessions.
Week 3: Increased Volume
Add one more set to each exercise (e.g., from 3 to 4 sets).
Combine exercises into circuits for faster pace:
Example: 1 set of squats, followed by 1 set of push-ups, then 1 set of lunges. Repeat for all exercises.
Week 4: Push Your Limits
Max out on each exercise:
Perform as many squats, push-ups, lunges, etc., as you can safely do in a minute.
Add variety with exercises like:
Jump Squats
Burpees
Mountain Climbers (increase speed)
Daily Planner (Example Day)
Day 1: Full Body Strength (Circuits)
Warm-up: 5 minutes of light cardio (walking, marching in place)

Circuit 1 (3 rounds):

Squats: 15 reps
Push-ups: 10 reps
Plank: 30 seconds
Circuit 2 (3 rounds):

Lunges: 12 reps per leg
Glute Bridges: 15 reps
Superman Hold: 20 seconds
Cool-down: 5-10 minutes of stretching or light yoga.

This planner will help you improve strength, endurance, and flexibility over 30 days. You can modify the intensity by adjusting reps or sets based on your fitness level.