This workout program for girls with a body weight is designed for the average level of training. Do it if you want to burn fat and improve coordination. But if you need to pump up rounded buttocks, adjust the line of the shoulder, or “build” a muscular back, bet on weight training in the gym.
A universal way of physical improvement of a person is exercises with their own weight at home. They are relevant if the trainee is unable to attend the gym (due to remoteness, lack of time, or for other reasons). Accessibility also speaks in favor of this type of training.

Necessary equipment

For home. I recommend that you purchase a special crossbar that can be installed in the doorway, or you can make a home-made, but reliable one.
Also, if you have never pulled up before, then a rubber expander will be indispensable for you. Prepare two strong chairs or stools at once - they will imitate the bars.
For pumping the press, a gymnastic wheel or, as it is called, a gymnastic roller, would not hurt you, and to increase your legs, you will need a jump rope. You will need a towel to pump your neck.
Bodyweight training program principles

• You alternate workout A and workout B every other day;
• Do cardio on the days between workouts;
• You will need sneakers for training, better for fitness, not running shoes, with a fairly hard sole, a sports bra and suitable sportswear will increase the comfort of the session;
• You will need banal equipment that is available on any playground - wall bars, a bench, possibly a horizontal bar;
• If there is no opportunity to go to the playground, the only thing worth buying home is a horizontal bar in the doorway. Do you have chairs at home?
• Since the goal is to burn fat, you should eat at a deficit of 10-15% of your body's total caloric needs. Calculate it with any online calculator, and remember that when exercising, you should consume at least 2 g of protein per 1 kg of body weight, and at least 40 g of unsaturated fat. For the rest, eat whole grain cereals, vegetables and fruits, and do not build a diet around rolls and chocolate.
• This program will last you 6-8 weeks of regular practice. At the end you should take a week break, and do only walking and callanetics or Pilates, then you can go on a new strength or fat burning cycle, depending on your goals.

Bodyweight strength training program

Warm-up: very fast walking, at a pace that is already a problem to maintain a conversation.

Single Leg Squat - Pistol Raised

Stand on a bench so that your left leg can safely be in the air. With your right hand, hold on to the back of the bench, if necessary. Begin the movement by flexing at the hip joint and simultaneously flexing the knee joint. Imagine that you want to sit on a low bench that is behind you. The left leg, meanwhile, hangs quietly in the air, and its position does not undergo any special changes. Lower yourself into a squat until your right thigh is parallel to the floor, then slowly rise back up. Try not to weigh down the heel of the working leg so that the load falls on the back of the thigh. Do 12 reps, switch legs, do 4 sets on each leg with a 30 second rest between sets.

Push-ups from the floor / bench

The bench option should be chosen only if you cannot do 5-6 push-ups with normal amplitude and technique. Take the emphasis on the toes and palms so that the palms are under the shoulders, and the stomach is tucked up so that the lower back does not sag down. Now bend your arms, trying to touch the floor or bench with your chest. Try not to relax the press and not to raise the buttocks, at the bottom point, just imagine that you are pushing off the floor, and straighten your arms to their original position. Do as many reps as you can, rest 60 seconds, and do 3-4 more sets.

Lie face down on a bench with your toes touching the ground and your torso hanging down so that you can lean down with a comfortable range. Sometimes you need to put something under the pelvic bones to be comfortable. Perform a full tilt, hands behind your head. Then slowly, in a controlled movement, come to the “back parallel to the plane of the bench” position, stretch your arms in front of you, then, bringing your shoulder blades together, bring your forearms to your ribs. Perform the movement with your hands "in reverse order" and bend down again. Do the best you can for you number of repetitions, 3-4 sets

Hanging leg raises on the bar

Go to the Swedish wall or horizontal bar. Take the hang so that the palms look “away from the body” (straight grip). Pull in your stomach, and bending your knees, pull them to your stomach, trying not to sway too much and not jerk your body. 4-5 sets of 10-12 repetitions.

Reverse pull-ups in parallel hanging

Find a bar at chest level (a baby spider web is great). Hang on it face up with a reverse grip. The feet are on the floor, so that part of the weight is on the legs. Pull your stomach in and bend your arms with a powerful movement, and pull yourself up to the crossbar. Slowly lower yourself to the starting position. 10-12 reps, 4 sets. Vary the load by placing your feet further or closer.

Reverse Glute Bridge

Lie on your back on the bench so that the support ends at the level of the shoulder blades. Spread your arms out to the sides for balance. The feet are completely on the ground. Pull in your stomach and lift your buttocks so that your torso is in a position parallel to the floor. Slowly lower your buttocks down until they touch the ground. Perform 20-30 reps, 4-5 sets with minimal rest, at a fast pace.

Finish the exercises with 10-15 minutes of jumping rope at an average pace. Then calmly hang on the horizontal bar for 30-40 seconds, and pull the main muscles.

Warm-up: walking uphill for 10 minutes, you can walk up the stairs or use any natural climb.

Stand straight, feet hip-width apart. Pull in your stomach, and gently lower yourself into a slope, while lifting your left leg bent at the knee from the floor. It will turn out such an “almost swallow” with a bent leg, but we do not spread our arms to the sides, but try to touch the floor with them. In this case, the body leans below the axis parallel to the floor. Movement in mechanics resembles a classic deadlift, only on one leg and without weights. Works great on the buttocks, and is one of the best bodyweight exercises for the legs. Perform 20 repetitions with each leg, 3-4 sets.

Triceps push-up

We sit down on a bench, then “hanging” the buttocks, and rest our palms with our palms forward on the seat. We lower the body down, bending the elbows, unbend the elbows and bring the body up. You can complicate the movement by simply placing your feet further. Watch the position of the palms - there should be no pain "at the bending point". 10-12 reps, 4-5 approaches.

Bench lifts

Stand next to the bench "growth" not below your knee, but better above. Place a full foot on the surface of the bench, push off with your foot, and put your other foot in while straightening your hip. Just do 20 steps on the bench and 20 descents with each foot. 4-5 approaches.

Pull-ups with compensation

One of our own legs will do the trick. We hang on the cobweb so that we can lean on the crossbar with one foot, or we hang on the Swedish wall with a horizontal bar and “cling” with the foot below for insurance. Now we bend our elbows, simultaneously bringing and lowering the shoulder blades and pulling ourselves up as high as possible. Выполняем столько повторов, сколько можем, 4-5 approaches.

We accept the emphasis as for push-ups and stand for 120 seconds. You can start with a 30 second interval, increasing the time from workout to workout. Then, immediately without rest, we begin alternately bringing the knees to the stomach, and work like this for 60 seconds. Rest 60 seconds and do 3-4 sets.

At the end of the workout - again jump rope, stretching.

On cardio days, you can go for a run or just swim at a good pace for an hour. A shorter “explosive” load is also suitable - alternating fast intervals of running with walking or jogging. Choose cardio according to your well-being, and do not forget to vary the programs.

In what loads should women limit themselves?

Of course, exercises with their own weight for girls have their own characteristics. Women should do more cardio, as their anatomy suggests a greater content of adipose tissue (by 7-10%).

For the formation of a female figure, they are not recommended to focus on the development of the latissimus dorsi, deltoid muscles. Classical exercises that form the front surface of the leg according to the male type are also not recommended.

Moreover, bodyweight exercises, according to sports experts, are an obligatory stage for an athlete in his development. But it is imprudent to overload the cardiovascular system unprepared by training with premature weights.

For many people, the above is enough for good health. However, some of those involved, having passed the stage of “with their own weight”, move on to classes under the guidance