Here’s a balanced 10-day bodyweight workout routine focusing on total strength and conditioning. Each session emphasizes different muscle groups and incorporates both strength and cardio elements. Make sure to warm up before each session and cool down afterward. Repeat the cycle as needed.

Day 1: Full Body Strength

• Warm-up: 5-10 minutes of dynamic stretching
• Push-ups: 3 sets of 10-15 reps
• Bodyweight Squats: 3 sets of 15-20 reps
• Plank: 3 sets of 30-60 seconds
• Lunges: 3 sets of 10-12 reps per leg
• Glute Bridges: 3 sets of 15 reps
• Cool down: Stretching for 5-10 minutes
  
  

Day 2: Cardio & Core

• Warm-up: 10-minute jog
• High Knees: 30 seconds (3 rounds) knees at or above belt line
• Mountain Climbers: 30 seconds (3 rounds)
• Bicycle Crunches: 3 sets of 15-20 reps per side
• Russian Twists: 3 sets of 15 reps per side
• Burpees: 3 sets of 8-12 reps
• Cool down: Stretching for 5-10 minutes

Day 3: Upper Body Focus

• Warm-up: Upper body for 5 minutes
• Tricep Dips (on a chair): 3 sets of 10-15 reps
• Inverted Rows (under a table): 3 sets of 8-12 reps
• Pike Push-ups: 3 sets of 8-12 reps
• Plank Shoulder Taps: 3 sets of 10-12 reps per side
• Cool down: Stretching for 5-10 minutes

Day 4: Active Recovery

• Activity: 45 minute walk with a purpose

Day 5: Lower Body Strength

• Warm-up: 5-10 minutes of leg swings and dynamic stretches
• Single-leg Deadlifts: 3 sets of 10-12 reps per leg
• Step-ups (using a sturdy surface): 3 sets of 10-12 reps per leg
• Wall Sit: 3 sets of 30-60 seconds
• Calf Raises: 3 sets of 15-20 reps
• Cool down: Stretching for 5-10 minutes

Day 6: Conditioning Circuit

• Warm-up: 5-10 minutes of dynamic movements
• Circuit (repeat 3 times):
  • Jump Squats: 10-15 reps
  • Push-ups: 10-15 reps
  • Skaters: 10-15 reps per side
  • Plank Jacks: 10-15 reps
  • Burpees: 5-10 reps
• Cool down: Stretching for 5-10 minutes

Day 7: Core & Flexibility

• Warm-up: 10-minute jog (5 minutes out and 5 minutes back)
• Plank: 3 sets of 30-60 seconds
• Side Plank: 3 sets of 20-30 seconds per side
• Leg Raises: 3 sets of 10-15 reps
• Hollow Hold: 3 sets of 20-30 seconds
• Stretching/Yoga: 10-15 minutes focusing on flexibility

Day 8: Total Body Strength

• Warm-up: 5-10 minutes of full-body dynamic stretches
• Burpees: 3 sets of 8-12 reps
• Push-ups: 3 sets of 10-15 reps
• Squat Jumps: 3 sets of 10-12 reps
• Plank to Push-up: 3 sets of 8-10 reps
• Lateral Lunges: 3 sets of 10-12 reps per leg
• Cool down: Stretching for 5-10 minutes

Day 9: Endurance & Agility

• Warm-up: 5-10 minutes of light jogging
• Shuttle Runs: 5 rounds (20-30 seconds) 20 yards
• High Knees: 30 seconds (3 rounds)
• Butt Kickers: 30 seconds (3 rounds)
• Side Shuffles: 30 seconds (3 rounds)
• Cool down: Stretching for 5-10 minutes

Day 10: Challenge & Recovery

• Warm-up: 5-10 minutes of light cardio
• Challenge Circuit (perform each exercise for 30 seconds, rest 30 seconds, repeat twice):
  • Push-ups
  • Wide Squats
  • Plank
  • Burpees
  • Jumping Jacks
• Cool down: Extended yoga session for 15-20 minutes

Instructor Tips:

• Adjust the repetitions and sets based on your fitness level.
• Listen to your body but push yourself.
• Drink 1 measured gallon of water through out the day.
• If you are comfortable take a progress picture each day in the mirror for yourself. Watch the progress.
• Read something positive each day that is not on social media.
• Do something that benefits the people that you live with each day. It will help you mental wellness
• Repeat the cycle
• Unplug for at least an hour a day outside of work or school. Music included.
• If time permits, a 45 minute walk paired with your daily workout will benefit your mood and fitness journey drastically.
• Look at the Fitness Pyramid below as recommended by CrossFit. Notice nutrition being largest part of the pyramid. You are what you eat.