Lyfta's Basic full-body no equipment is designed for beginners who are new to exercise or those who want to maintain their fitness level while working out at home. It includes a combination of bodyweight exercises that target all the major muscle groups in your body.\n\n\uD83D\uDCC6 Here's how your routine could look like:\n\nMonday: Day 1 \uD83C\uDFCB\uFE0F\u200D\nTuesday: Rest \uD83D\uDECF \nWednesday:  Day 2 \uD83C\uDFCB\uFE0F\u200D\nThursday: Rest \uD83D\uDECF\nFriday:  Day 3 \uD83C\uDFCB\uFE0F\u200D\nSaturday: Rest \uD83D\uDECF \nSunday: Rest \uD83D\uDECF\n\nThe program is designed to be done three times per week, with each workout targeting all the major muscle groups in your body. \n\nAs this program is performed without external weights, increasing the number of repetitions is the primary way to progress and increase the intensity of the exercises. As long as you keep the RIR within a range of 1-3, you will get good progress, even when performing 20 repetitions and above. \n\n(RIR, or \"Reps in Reserve,\" is a term commonly used in strength training to measure how close an individual is to muscular failure during a set. It refers to the number of repetitions that an individual could perform with good form before reaching failure. For example, if someone performs a set of 10 reps with RIR 2, it means that they could have completed 2 more reps with good form before reaching failure.)\n\nThe program starting with 10 repetitions is a good baseline for beginners or those who are new to the program, but as you progress, you may find that you can perform more reps with good form while still maintaining the target RIR of 1-3. In this case, you may want to gradually increase the number of reps per set, while still aiming to keep the RIR within the target range. Alternatively, you could increase the difficulty of the exercises by adding resistance, changing the angle or range of motion, or using more advanced variations. \n\nThis program is a perfect program for those who want to maintain their fitness level or start their fitness journey at home without any equipment. Stick to the program, stay consistent, and trust the process. You'll be amazed at the progress you can make in just a few weeks. Start today and take the first step towards achieving your fitness goals! \uD83D\uDCAA

Basic full-body no equipment At Home

Day 1

Squat

Push-up

Dip on Floor with Chair

Walking Lunge

Front Plank

Day 2

Hip Thrusts

Sliding Floor Pulldown on Towel

Burpee

Elbow-To-Knee

Bridge - Mountain Climber

Day 3

Jumping Jack

Dip on Floor with Chair

Bulgarian Split Squat with Chair

Superman

Bodyweight Standing Calf Raise