No equipment, no gym — just today's session. Follow it start to finish, then use the weekly planner to schedule what comes next.
The Circuit — 3 Rounds
Perform the 5 exercises below in order, back-to-back, to complete one round. Repeat for 3 rounds total.
Push-Ups
15 reps
Keep elbows at a 45° angle from your torso.
Pike Push-Ups
10 reps
Hips high, hands walked toward feet for a steeper shoulder angle.
Diamond Push-Ups
8 reps
Thumbs and index fingers touching to bias the triceps.
Chair or Bar Dips
10 reps
Lower until your upper arms are parallel to the floor.
Plank Shoulder Taps
20 reps (10 per side)
Keep hips still and square to the floor as you tap.
Turn Today’s Workout Into a Weekly Plan
Choose your goal, available days, and session length, and Odin will build a balanced bodyweight schedule around sessions like this one.
Build My Free Weekly PlanLooking for today's workout? Bookmark odin.fitness/blog/workout-of-the-day — it always shows the current day's workout.