Master Bodyweight Workouts for a Fit You :

Sure, here is a master bodyweight workout plan that you can do at home or anywhere with no equipment:

Warm-up (5 minutes)

    - Light cardio: Jumping jacks, jogging in place, or high knees
    - Dynamic stretches: Arm circles, leg swings, torso twists

Workout (20 minutes)

Perform each exercise for 30 seconds, with a 15-second rest between exercises. Repeat the circuit 3 times.

    1 - Squats: Stand with your feet shoulder-width apart and lower your body as if sitting in a chair. Keep your back straight and your chest up.

    2 - Push-ups: Start in a plank position with your hands shoulder-width apart and your body in a straight line. Lower your body until your chest almost touches the floor, then push back up.

    3 - Lunges: Step forward with one leg and lower your body until both knees are bent at 90 degrees. Keep your back straight and your front knee aligned over your ankle. Push back up to the starting position and repeat with the other leg.

    4 - Plank: Start in a push-up position, but hold your body in a straight line from head to toe. Keep your core engaged and your glutes tight.

    5 - Crunches: Lie on your back with your knees bent and your feet flat on the ground. Place your hands lightly behind your head and lift your upper body off the ground, keeping your lower back pressed against the floor.

    6 - Bird dogs: Start on your hands and knees with your hands under your shoulders and your knees under your hips. Lift your right arm and left leg at the same time, extending them until they are parallel to the floor. Hold for a few seconds, then return to the starting position and repeat with the other arm and leg.

Cool-down (5 minutes)

    - Static stretches: Hamstring stretch, quad stretch, calf stretch, chest stretch, shoulder stretch