FitPins
FITPINS
7-Day Bodyweight Kickstart
All challenges
beginnerFull Body

7-Day Bodyweight Kickstart

No gym, no excuses. Start moving today.

7 days
Duration
3,870
Athletes
⚡ Spark Ignited
Badge

Never trained before or getting back after a break? This 7-day challenge builds a solid foundation using nothing but your bodyweight. Each day focuses on a different movement pattern: push, pull, squat, hinge, and core. Workouts are short (20–30 min), brutal in simplicity, and designed to leave you hooked on training outdoors.

Goals

Build a 7-day consecutive training habit
Master the foundational bodyweight movements
Improve core stability and body awareness
Feel the difference after just one week

Equipment

None — just your bodyweight

Daily Plan

1
Push Day— Chest, shoulders & triceps
Incline push-ups

Use a wall or bench if a flat one is hard

3 × 1060s rest
Standard push-ups
3 × 860s rest
Pike push-ups

Great for shoulder strength

3 × 660s rest
Tricep dips (chair or low bar)
3 × 860s rest
2
Squat & Legs— Quads, glutes & calves
Bodyweight squats

Chest up, knees tracking over toes

4 × 1560s rest
Reverse lunges
3 × 10 each leg60s rest
Glute bridges
3 × 2045s rest
Calf raises
3 × 2030s rest
3
Core Foundations— Abs & stability
Plank
3 × 30s45s rest
Dead bug

Keep your lower back pressed to the ground

3 × 8 each side45s rest
Leg raises (flat or hanging)
3 × 1060s rest
Mountain climbers
3 × 20 total45s rest
4
Pull & Hinge— Back, biceps & hamstrings
Australian pull-ups

Use a low bar, table edge, or rings

3 × 860s rest
Good mornings (bodyweight)

Hinge at the hips, soft knees

3 × 1245s rest
Superman hold
3 × 1045s rest
Resistance band rows (or towel rows in doorway)
3 × 1260s rest
5
Full-Body Circuit— Cardio & strength endurance
Jumping jacks
3 × 3030s rest
Push-ups
3 × 1045s rest
Bodyweight squats
3 × 1545s rest
Plank
3 × 20s30s rest
Burpees

Scale to squat-thrust if burpees are too intense

3 × 560s rest
6
Active Rest & Mobility
Recovery
Light walk
1 × 20 min
Hip flexor stretch
2 × 30s each side
Thoracic rotation
2 × 10 each side
Child's pose
1 × 60s
7
Final Test — Max Effort— Full body benchmark
Max push-ups (no stop)

Compare to Day 1 — feel the progress

1 × max
Max bodyweight squats
1 × max
Max plank hold
1 × max time
Max Australian pull-ups
1 × max
⚡

Ready to earn Spark Ignited?

Start today — all you need is your body and 7 days of commitment. Find a spot near you to train.

Find a training spotBrowse all challenges