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Free · no equipment · one a day

Monthly workout calendar

Every day has its own workout: full body, legs and glutes, upper body, cardio or core. Tap a day to see the exercises.

September 2026

Mon
Tue
Wed
Thu
Fri
Sat
Sun
1💪Upper body

Upper body · about 22 min

  1. Push-ups
    3 × 40 s of work
  2. Under-table inverted row
    3 × 40 s of work
  3. Pike push-up
    3 × 30 s of work
  4. Chair dips
    3 × 40 s of work
  5. Incline push-ups
    3 × 40 s of work
  6. Plank
    3 × 30 s of work
2❤️Cardio

Cardio · about 22 min

  1. Mountain climbers
    3 × 40 s of work
  2. Squat
    3 × 40 s of work
  3. Jumping jacks
    3 × 40 s of work
  4. Bicycle crunch
    3 × 30 s of work
  5. Push-ups
    3 × 40 s of work
  6. Plank
    3 × 30 s of work
3🎯Core and abs

Core and abs · about 22 min

  1. Bicycle crunch
    3 × 30 s of work
  2. Glute bridge
    3 × 40 s of work
  3. Side plank
    3 × 30 s of work
  4. Under-table inverted row
    3 × 40 s of work
  5. Plank
    3 × 30 s of work
  6. Jumping jacks
    3 × 40 s of work
4🔄Full body

Full body · about 23 min

  1. Squat
    3 × 40 s of work
  2. Incline push-ups
    3 × 40 s of work
  3. Glute bridge
    3 × 40 s of work
  4. Superman
    3 × 40 s of work
  5. Bicycle crunch
    3 × 30 s of work
  6. Jumping jacks
    3 × 40 s of work
5🦵Legs and glutes

Legs and glutes · about 23 min

  1. Alternating lunges
    3 × 40 s of work
  2. Glute bridge
    3 × 40 s of work
  3. Bulgarian split squat (chair)
    3 × 40 s of work
  4. Bodyweight good morning
    3 × 40 s of work
  5. Plank
    3 × 30 s of work
  6. Mountain climbers
    3 × 40 s of work
6💪Upper body

Upper body · about 22 min

  1. Incline push-ups
    3 × 40 s of work
  2. Superman
    3 × 40 s of work
  3. Pike push-up
    3 × 30 s of work
  4. Chair dips
    3 × 40 s of work
  5. Push-ups
    3 × 40 s of work
  6. Bicycle crunch
    3 × 30 s of work
7❤️Cardio

Cardio · about 23 min

  1. Mountain climbers
    3 × 40 s of work
  2. Alternating lunges
    3 × 40 s of work
  3. Jumping jacks
    3 × 40 s of work
  4. Side plank
    3 × 30 s of work
  5. Incline push-ups
    3 × 40 s of work
  6. Push-ups
    3 × 40 s of work
8🎯Core and abs

Core and abs · about 22 min

  1. Plank
    3 × 30 s of work
  2. Bodyweight good morning
    3 × 40 s of work
  3. Side plank
    3 × 30 s of work
  4. Superman
    3 × 40 s of work
  5. Bicycle crunch
    3 × 30 s of work
  6. Mountain climbers
    3 × 40 s of work
9🔄Full body

Full body · about 23 min

  1. Bulgarian split squat (chair)
    3 × 40 s of work
  2. Push-ups
    3 × 40 s of work
  3. Bodyweight good morning
    3 × 40 s of work
  4. Superman
    3 × 40 s of work
  5. Bicycle crunch
    3 × 30 s of work
  6. Jumping jacks
    3 × 40 s of work
10🦵Legs and glutes

Legs and glutes · about 23 min

  1. Alternating lunges
    3 × 40 s of work
  2. Glute bridge
    3 × 40 s of work
  3. Bulgarian split squat (chair)
    3 × 40 s of work
  4. Bodyweight good morning
    3 × 40 s of work
  5. Side plank
    3 × 30 s of work
  6. Jumping jacks
    3 × 40 s of work
11💪Upper body

Upper body · about 22 min

  1. Push-ups
    3 × 40 s of work
  2. Under-table inverted row
    3 × 40 s of work
  3. Pike push-up
    3 × 30 s of work
  4. Chair dips
    3 × 40 s of work
  5. Incline push-ups
    3 × 40 s of work
  6. Bicycle crunch
    3 × 30 s of work
12❤️Cardio

Cardio · about 23 min

  1. Jumping jacks
    3 × 40 s of work
  2. Squat
    3 × 40 s of work
  3. Mountain climbers
    3 × 40 s of work
  4. Bicycle crunch
    3 × 30 s of work
  5. Push-ups
    3 × 40 s of work
  6. Bodyweight good morning
    3 × 40 s of work
13🎯Core and abs

Core and abs · about 22 min

  1. Plank
    3 × 30 s of work
  2. Glute bridge
    3 × 40 s of work
  3. Bicycle crunch
    3 × 30 s of work
  4. Superman
    3 × 40 s of work
  5. Side plank
    3 × 30 s of work
  6. Jumping jacks
    3 × 40 s of work
14🔄Full body

Full body · about 23 min

  1. Squat
    3 × 40 s of work
  2. Incline push-ups
    3 × 40 s of work
  3. Bodyweight good morning
    3 × 40 s of work
  4. Superman
    3 × 40 s of work
  5. Side plank
    3 × 30 s of work
  6. Jumping jacks
    3 × 40 s of work
15🦵Legs and glutes

Legs and glutes · about 23 min

  1. Bulgarian split squat (chair)
    3 × 40 s of work
  2. Bodyweight good morning
    3 × 40 s of work
  3. Alternating lunges
    3 × 40 s of work
  4. Glute bridge
    3 × 40 s of work
  5. Plank
    3 × 30 s of work
  6. Jumping jacks
    3 × 40 s of work
16💪Upper body

Upper body · about 22 min

  1. Push-ups
    3 × 40 s of work
  2. Superman
    3 × 40 s of work
  3. Pike push-up
    3 × 30 s of work
  4. Chair dips
    3 × 40 s of work
  5. Incline push-ups
    3 × 40 s of work
  6. Side plank
    3 × 30 s of work
17❤️Cardio

Cardio · about 22 min

  1. Mountain climbers
    3 × 40 s of work
  2. Squat
    3 × 40 s of work
  3. Jumping jacks
    3 × 40 s of work
  4. Side plank
    3 × 30 s of work
  5. Push-ups
    3 × 40 s of work
  6. Bicycle crunch
    3 × 30 s of work
18🎯Core and abs

Core and abs · about 22 min

  1. Side plank
    3 × 30 s of work
  2. Glute bridge
    3 × 40 s of work
  3. Plank
    3 × 30 s of work
  4. Under-table inverted row
    3 × 40 s of work
  5. Bicycle crunch
    3 × 30 s of work
  6. Jumping jacks
    3 × 40 s of work
19🔄Full body

Full body · about 23 min

  1. Alternating lunges
    3 × 40 s of work
  2. Push-ups
    3 × 40 s of work
  3. Bodyweight good morning
    3 × 40 s of work
  4. Under-table inverted row
    3 × 40 s of work
  5. Bicycle crunch
    3 × 30 s of work
  6. Jumping jacks
    3 × 40 s of work
20🦵Legs and glutes

Legs and glutes · about 23 min

  1. Alternating lunges
    3 × 40 s of work
  2. Bodyweight good morning
    3 × 40 s of work
  3. Squat
    3 × 40 s of work
  4. Glute bridge
    3 × 40 s of work
  5. Side plank
    3 × 30 s of work
  6. Mountain climbers
    3 × 40 s of work
21💪Upper body

Upper body · about 22 min

  1. Incline push-ups
    3 × 40 s of work
  2. Under-table inverted row
    3 × 40 s of work
  3. Pike push-up
    3 × 30 s of work
  4. Chair dips
    3 × 40 s of work
  5. Push-ups
    3 × 40 s of work
  6. Plank
    3 × 30 s of work
22❤️Cardio

Cardio · about 23 min

  1. Mountain climbers
    3 × 40 s of work
  2. Bulgarian split squat (chair)
    3 × 40 s of work
  3. Jumping jacks
    3 × 40 s of work
  4. Side plank
    3 × 30 s of work
  5. Incline push-ups
    3 × 40 s of work
  6. Push-ups
    3 × 40 s of work
23🎯Core and abs

Core and abs · about 22 min

  1. Side plank
    3 × 30 s of work
  2. Glute bridge
    3 × 40 s of work
  3. Plank
    3 × 30 s of work
  4. Under-table inverted row
    3 × 40 s of work
  5. Bicycle crunch
    3 × 30 s of work
  6. Mountain climbers
    3 × 40 s of work
24🔄Full body

Full body · about 23 min

  1. Squat
    3 × 40 s of work
  2. Incline push-ups
    3 × 40 s of work
  3. Bodyweight good morning
    3 × 40 s of work
  4. Under-table inverted row
    3 × 40 s of work
  5. Side plank
    3 × 30 s of work
  6. Mountain climbers
    3 × 40 s of work
25🦵Legs and glutes

Legs and glutes · about 23 min

  1. Squat
    3 × 40 s of work
  2. Glute bridge
    3 × 40 s of work
  3. Alternating lunges
    3 × 40 s of work
  4. Bodyweight good morning
    3 × 40 s of work
  5. Bicycle crunch
    3 × 30 s of work
  6. Jumping jacks
    3 × 40 s of work
26💪Upper body

Upper body · about 22 min

  1. Push-ups
    3 × 40 s of work
  2. Under-table inverted row
    3 × 40 s of work
  3. Pike push-up
    3 × 30 s of work
  4. Chair dips
    3 × 40 s of work
  5. Incline push-ups
    3 × 40 s of work
  6. Side plank
    3 × 30 s of work
27❤️Cardio

Cardio · about 22 min

  1. Jumping jacks
    3 × 40 s of work
  2. Alternating lunges
    3 × 40 s of work
  3. Mountain climbers
    3 × 40 s of work
  4. Plank
    3 × 30 s of work
  5. Incline push-ups
    3 × 40 s of work
  6. Side plank
    3 × 30 s of work
28🎯Core and abs

Core and abs · about 22 min

  1. Bicycle crunch
    3 × 30 s of work
  2. Bodyweight good morning
    3 × 40 s of work
  3. Side plank
    3 × 30 s of work
  4. Under-table inverted row
    3 × 40 s of work
  5. Plank
    3 × 30 s of work
  6. Jumping jacks
    3 × 40 s of work
29🔄Full body

Full body · about 23 min

  1. Squat
    3 × 40 s of work
  2. Push-ups
    3 × 40 s of work
  3. Glute bridge
    3 × 40 s of work
  4. Superman
    3 × 40 s of work
  5. Side plank
    3 × 30 s of work
  6. Mountain climbers
    3 × 40 s of work
30🦵Legs and glutes

Legs and glutes · about 23 min

  1. Alternating lunges
    3 × 40 s of work
  2. Bodyweight good morning
    3 × 40 s of work
  3. Squat
    3 × 40 s of work
  4. Glute bridge
    3 × 40 s of work
  5. Plank
    3 × 30 s of work
  6. Jumping jacks
    3 × 40 s of work

See today's workout

How to do it

Warm up for 5 minutes. Do 3 sets of each exercise: the work time shown, then 20 seconds of rest. If anything hurts, stop.

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