# A Home Workout for GLP-1 Users With No Equipment

Source: https://www.dietglp.com/blog/home-workout-glp1/
Published: 2026-03-10
Keywords: home workout ozempic, bodyweight wegovy, glp-1 no equipment workout

**TL;DR:** Three bodyweight workouts you can rotate at home: A (legs/core), B (push), C (pull/full). 25–35 minutes each. Progress through reps, tempo, and harder variations. No equipment needed except a sturdy table or door for rows.

Not everyone wants to go to a gym, and not everyone wants to buy dumbbells. This is the no-equipment, no-excuses bodyweight program for GLP-1 patients.

The honest caveat: bodyweight programs are slightly less effective than weighted ones for building absolute strength. They are still meaningfully effective for muscle preservation in a calorie deficit, which is the GLP-1 priority.

## The schedule

Three workouts: A, B, C. Three days per week. One rest day between.

## Workout A — Legs and core

1. **Bodyweight squat** — 3 sets × 15
2. **Reverse lunge** — 3 sets × 10 per leg
3. **Glute bridge** — 3 sets × 15
4. **Plank** — 3 sets × 30 seconds
5. **Wall sit** — 2 sets × 30 seconds

## Workout B — Push (chest, shoulders, triceps)

1. **Push-up** (knees or full) — 3 sets × max reps
2. **Pike push-up** — 3 sets × 6–8
3. **Diamond push-up** (or close-grip) — 2 sets × 6
4. **Triceps dip** (using a chair) — 3 sets × 8
5. **Plank** — 2 sets × 30 seconds

## Workout C — Pull and full-body

1. **Inverted row** (under a sturdy table — you on the floor, table over you) — 3 sets × 8
2. **Doorway row** (towel through doorknob, lean back, pull) — 3 sets × 10
3. **Superman** (lie face-down, lift arms and legs) — 3 sets × 12
4. **Reverse lunge** — 2 sets × 10 per leg
5. **Bird-dog** — 3 sets × 8 per side

## Form notes for the harder ones

**Pike push-up:** Hands on floor, hips raised high so you're in an upside-down V. Lower head toward floor between hands, press back up. Easier overhead-pressing alternative without weights.

**Inverted row:** Lie on the floor under a sturdy table. Reach up and grab the edge. Pull your chest to the table while keeping your body straight. Easier than a pull-up; available everywhere.

**Doorway row:** Take a towel, loop through a doorknob, hold both ends. Lean back, arms straight. Pull yourself to the door, lower with control. Sounds silly; works well.

**Bird-dog:** On hands and knees. Extend opposite arm and leg, hold for 2 seconds. Switch.

## Progression strategies (no weights)

Without dumbbells, progressive overload looks different:

**Add reps.** From 8 to 10 to 12 over weeks.

**Slow tempo.** A 4-second descent is much harder than a 1-second descent. "3-1-1" tempo (3 sec down, 1 sec pause, 1 sec up) drives more muscle stimulus.

**Harder variations.** Bodyweight squat → split squat → pistol squat (advanced). Push-up → diamond push-up → archer push-up → one-arm push-up (advanced).

**Less rest.** Shorter rest periods between sets increase difficulty.

**More sets.** From 3 sets to 4 to 5.

**Tempo + variation combined.** A slow-tempo single-leg variation is brutal.

## A 12-week progression plan

**Weeks 1–4:** Standard reps, 3 sets, normal tempo. Focus on form. Note your max reps for each exercise.

**Weeks 5–8:** Increase reps by 2–3 per set. Add 4-second descent on key movements (squat, push-up, lunge).

**Weeks 9–12:** Add a fourth set on harder exercises. Try one harder variation per workout (split squat instead of bodyweight squat, diamond push-up instead of standard).

After 12 weeks, you've built a real foundation. From here you can:
- Continue and keep progressing
- Add minimal equipment (a band, a single dumbbell, a kettlebell)
- Move to a gym with confidence

## Common bodyweight mistakes

**Doing it too fast.** Slow tempo > fast tempo. Speed makes it cardio, not resistance training.

**Skipping the unloved exercises.** Most people skip rows because pulls require improvisation. Don't skip pulls. Posture and back health depend on them.

**Plateauing because you stopped progressing.** Bodyweight is a moving target — you need to keep changing variables (reps, tempo, variations) or you stagnate.

**Doing only push-ups and squats.** Push and squat are great, but a complete program needs hinge (Romanian deadlift, glute bridge), pull (rows), and core. Don't shortcut.

## When to add equipment

You'll know you're ready for at least minimal equipment when:

- You can do 20+ standard push-ups
- You can do 30+ bodyweight squats with good form
- You can hold a plank for 60+ seconds
- Bodyweight progressions feel too easy

A pair of adjustable dumbbells ($300) and you have a much wider toolkit.

## Bottom line

A complete bodyweight program done consistently is meaningfully better than a perfect gym program done sporadically. Pick three workouts, rotate them, progress over time. Form first, reps second, tempo third. The point is not the number on the rep counter; it is the muscle you keep when the medication eventually wears off.