BODYBUDDY
Featured by BodyBuddy
An eight-week, no-equipment plan built around a six-station bodyweight circuit. The current phase starts with two sessions per week, easier exercise versions as needed, and gradual changes to only one part of the routine each week.
Build a steady full-body routine with short circuits, easy movement days, and one small progression at a time.
Keep at least one day between circuit sessions during the first two weeks.
Monday · 15 to 20 min
Complete the full circuit at this week's settings.
Tuesday · 20 to 30 min
Walk at a comfortable, easy pace.
Wednesday · 15 to 20 min
Repeat the circuit at this week's settings.
Thursday
Choose an easy walk or take a full rest day.
Friday · 15 to 20 min
Add this third circuit session beginning in Week 3.
Saturday
Enjoy a hike, a sport, or another recreational activity.
Sunday
Rest and let your body recover.
Change only one lever each week, and repeat a week if soreness lasts into the next session.
Week 1 · 2 sessions, 2 rounds
Use 30 seconds of work and 30 seconds of rest at every station.
Week 2 · 2 sessions, 2 rounds
Keep 30/30 timing and use the standard version at one station you choose.
Week 3 · 3 sessions, 2 rounds
Keep 30/30 timing while adding the Friday circuit.
Week 4 · 3 sessions, 3 rounds
Keep 30/30 timing for the first sessions that reach about 20 minutes.
Week 5 · 3 sessions, 3 rounds
Use 30 seconds of work and 20 seconds of rest.
Week 6 · 3 sessions, 3 rounds
Use 40 seconds of work and 20 seconds of rest.
Week 7 · 3 sessions, 3 rounds
Use 45 seconds of work, 30 seconds of rest, and every standard movement.
Week 8 · Hold Week 7 settings
Aim for deeper squats, a lower push-up surface, and steadier planks without adding volume.
Move through all six stations in order, then rest before starting the next round.
Work for 30 seconds and rest for 30 seconds at each station, making one round six minutes.
Start with two rounds, work toward three, and rest 60 to 90 seconds between rounds.
Do not count repetitions, and use a pace you can hold for the full work interval.
Aim for an effort of 6 or 7 out of 10 by the final station of the final round.
Switching to the easier version during a station is a normal part of the session.
Keep a wall, a sturdy chair, and enough clear floor for lying down nearby.
Warm up before every circuit and cool down until your breathing settles.
Walk or march in place for 2 to 3 minutes.
Complete 10 forward arm circles, 10 backward arm circles, and 10 shoulder rolls.
Complete 8 slow bodyweight squats, 6 reverse lunges per side, and 6 glute bridges.
Complete 5 incline push-ups at the pace you plan to use in the circuit.
Walk slowly after the circuit until your breathing becomes comfortable.
Hold a quad stretch, hamstring stretch, and chest stretch for 30 seconds per side.
Start with the version that lets you stay controlled throughout the session.
Complete two rounds with every easier version and the full 30-second rests, or stop after one round in your first session if 12 minutes of intervals is new.
Complete three rounds with standard versions, then use 45 seconds of work and 30 seconds of rest after 30/30 feels repeatable for two consecutive weeks.
The four progression levers are another round, longer work, shorter rest, and a harder movement version.
Pull only one progression lever in a week rather than increasing several demands together.
Stay at the same week's settings if soreness continues into the next planned session.
Do the circuit on the next available day and then continue the sessions in order.
Repeat the previous week's settings if you miss most of the week.
After missing two or more weeks, restart two weeks earlier on the ramp and rebuild.
Two sessions you complete are more useful than planning three sessions you skip.
This plan is not medical advice, so speak with a qualified health professional first if you have a chronic condition or significant injury.
Seek qualified health guidance if unexplained symptoms occur during exertion.
Complete these movements in order, using the easier option whenever control starts to fade.
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
