No Equipment Workout Plan

Sure, here is a 5-day workout schedule for at-home workouts that don't require any gym equipment, tailored to your fitness level, age, goals, available time, and preferences: Day 1: Upper Body and Core Push-ups - 3 sets of 12 reps Tricep dips - 3 sets of 12 reps Plank - 3 sets of 30-60 seconds Russian twists - 3 sets of 20 reps Diamond push-ups - 3 sets of 12 reps Day 2: Lower Body and Core Squats - 3 sets of 12 reps Lunges - 3 sets of 12 reps (each leg) Glute bridge - 3 sets of 12 reps Side plank - 3 sets of 30-60 seconds (each side) Leg raises - 3 sets of 12 reps Day 3: Cardio Jumping jacks - 3 sets of 30 seconds Burpees - 3 sets of 12 reps Mountain climbers - 3 sets of 30 seconds High knees - 3 sets of 30 seconds Jump squats - 3 sets of 12 reps Day 4: Upper Body and Core Superman - 3 sets of 12 reps Arm circles - 3 sets of 30 seconds Side plank hip dips - 3 sets of 12 reps (each side) Plank shoulder taps - 3 sets of 12 reps Wall push-ups - 3 sets of 12 reps Day 5: Lower Body and Core Donkey kicks - 3 sets of 12 reps (each leg) Calf raises - 3 sets of 12 reps Glute kickbacks - 3 sets of 12 reps (each leg) Bicycle crunches - 3 sets of 20 reps Squat jumps - 3 sets of 12 reps Remember to warm up before each workout and cool down afterwards. Drink plenty of water throughout the day to stay hydrated. Also, make sure to rest and recover properly between workouts, as that's when your muscles grow and repair. Good luck with your fitness journey!