Day 1:
• Pull-ups: 10 reps
• Push-ups: 10 reps
• Lunges: 10 reps (each leg)

Day 2:
• Pull-ups: 11 reps
• Push-ups: 11 reps
• Lunges: 11 reps (each leg)

Day 3:
• Pull-ups: 12 reps
• Push-ups: 12 reps
• Lunges: 12 reps (each leg)

This at-home routine

• Bodyweight squats: 20 reps
• Push-ups: 10 reps
• Walking lunges: 10 each leg
• Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
• Plank: 15 seconds
• Jumping Jacks: 30 reps

We also turned it into a fun infographic with superheroes, because that’s how we roll:

THE ADVANCED BODYWEIGHT WORKOUT:

• One-legged squats – 10 each side [warning: super-difficult, only attempt if you’re in good enough shape]
• Bodyweight squats: 20 reps
• Walking lunges: 20 reps (10 each leg)
• Jump step-ups: 20 reps (10 each leg)
• Pull-ups: 10 reps [or inverted bodyweight rows]
• Dips (between bar stools): 10 reps
• Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]
• Push-ups: 10 reps
• Plank: 30 seconds

I warn you, the above sequence will hurt… in a good way. You should be proud if you can get through this three times.

Home Workout : The 20-Min Hotel Routine

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights. 
Ugh.
Instead, how about a 20-min workout you can do in the room itself! Utilize the furniture to its full potential.

a 20-min workout you can do

HOTEL WORKOUT LEVEL 1:
• Bodyweight squats: 20 reps
• Incline push-ups: 15 reps (feet on floor, hands on edge of bed or desk)
• One-arm luggage rows: 10 reps (each arm, use your suitcase as your weight)
• Reverse crunches: 10 reps

HOTEL WORKOUT LEVEL 2:
• Overhead Squats: 25 reps
• Push-ups: 20 reps
• Inverted Rows using the desk in your hotel room: 10 reps
• Reverse crunches: 15 reps

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Home Workout #4: High-Intensity Interval Training 

You don’t have to head to the gym to do High-Intensity Interval Training . You can do a complete routine right in your own home!
HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.
Unless you have a giant backyard, running at home might be tough.
But you know what doesn’t require a lot of room?

To complete a burpee:
• Start standing up, then squat down and kick your legs out.
• Do a push-up, bring your legs back in, and explode up into a jump.
• For a HIIT workout, try to do 20 repetitions, then rest for two minutes.
• Repeat until you hate yourself.
Check out our full guide on How to Start Interval Training for some more ideas on HIIT workouts.

Best Motivation Video
https://youtu.be/dCbD355lrAY

Arms Workout At Home
https://youtu.be/bmsSAabcUmU