Bodyweight Quick Start Workout Program

This is a simple bodyweight workout program you can import into Re:Do as a Starter Program. It is built around 10 fundamentals and three difficulty workouts, so you can repeat the same movements and scale the effort. For the full directory, see Quick Start Workout Programs.

At a glance

If you are looking for a no equipment workout plan, this pack keeps the structure simple and repeatable. The “program” is consistency plus small increases in reps/time.

• Equipment: none
• Style: full-body strength + conditioning fundamentals
• Workouts: Bodyweight - Easy / Hard / Extreme
• Exercises: 10 staples (listed below)
• Best for: beginners, travel, home training

How to install (import) in Re:Do

In the app, go to: Routines → Programs → Starter Program → Import.

• Open Routines
• Open Programs
• Tap Starter Program
• Choose Bodyweight
• Tap Import

Workouts in this starter program

• Bodyweight - Easy — controlled reps and shorter timed work.
• Bodyweight - Hard — higher reps and longer work blocks.
• Bodyweight - Extreme — the same movements, pushed with more volume and density.

The simplest progression is to repeat Easy until it feels smooth, then move to Hard, and add Extreme when you want a harder day.

Exercises (and how to vary them)

Push-Up
Hands under shoulders, body straight, lower chest toward floor and press back up.
Variations: incline push-up (easier), knee push-up (easier), decline push-up or tempo reps (harder).

Bodyweight Squat
Feet shoulder-width, sit hips back and down, keep chest up, stand to full lockout.
Variations: box squat to a chair (easier), pause squats (harder), jump squats (harder conditioning option).

Plank Hold
Forearms on floor, body straight, brace core and hold without sagging.
Variations: knees-down plank (easier), longer holds (harder), shoulder taps (harder anti-rotation).

Jumping Jacks
Jump feet out while raising arms overhead, then return to start rhythmically.
Variations: step jacks (lower impact), faster cadence (harder), add longer intervals (harder).

Lunge (Alternating)
Step forward into a lunge, push back to standing, alternate legs each rep.
Variations: reverse lunge (often easier on knees), walking lunges (harder), add a pause at the bottom (harder).

Glute Bridge
Lie on back, feet near hips, squeeze glutes to lift hips, pause, lower under control.
Variations: longer pauses at the top (harder), single-leg bridge (harder), elevate feet (harder).

Mountain Climbers
From plank, drive knees toward chest quickly while keeping hips steady.
Variations: slow and controlled (core focus), cross-body climbers (harder), increase time (harder).

Burpee
Squat down, hands to floor, jump feet back, return, stand and jump. Keep it smooth.
Variations: step-back burpee (easier), no-jump burpee (lower impact), add a push-up (harder).

High Knees
Run in place bringing knees up to hip height, stay tall and light on feet.
Variations: marching high knees (easier), increase speed (harder), extend the interval (harder).

Side Plank (Each Side)
Elbow under shoulder, lift hips into a straight line. Switch sides after holding.
Variations: knees-down side plank (easier), leg raise (harder), longer holds (harder).

Progression (when it gets too easy)

• Move up a difficulty workout: Easy → Hard → Extreme.
• Add a little volume: +2 reps on strength moves, +5–10 seconds on timed drills.
• Reduce rest: keep the work the same but shorten breaks.
• Increase quality: slower eccentrics, full range, clean bracing.

If you want to turn this into a more “program-like” structure, repeat one workout 2–3 times/week for 2–4 weeks before leveling up.

FAQ

Is this a good beginner bodyweight program?
Yes. Start with Easy, keep reps clean, and progress slowly. If anything feels too intense, scale with the easier variations above.

Can I do this at home with no equipment?
Yes. This pack is designed as a no equipment workout program.

How many days per week should I run it?
Most people do best with 2–4 days/week. Consistency matters more than squeezing in extra sessions.

Can I swap exercises?
Yes. After importing via Routines → Programs → Starter Program → Import, edit the routine like any other Re:Do workout.

Do I need to go to “Extreme” to make progress?
No. You can progress on Easy/Hard by adding reps, time, or density. Extreme is just a built-in harder option.

Where do I find more planning and scheduling help?
Start with Workout planning & routines and workout scheduling.

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