Download Home Workout - No Equipment on PC

I started w beginner exercises for the first two years, now am using the intermediate exercises. My approach is slow & steady. I modify the exercises if they are too hard, working towards doing them as prescribed. The program has improved my fitness level and endurance. Consistency and not giving up are key. I like that I can go at my own pace. I feel the program gives you a well rounded workout for all muscle groups throughout the week. I recommend it. You can't beat the value.

Perfect except for one thing. Been using this app for a few months and the results have been amazing! Went from 137 lbs to about 150. Started nice and slow, because I could only do 2 push-ups at a time. Now I'm muuuch stronger and plan to keep going! The only thing I don't like is how the lower body 7x4 challenge doesn't have all the features of the total body 7x4 challenge. The total body has an option to adjust the workout both before you start and after you finish. No such thing for lower.

I like the app overall, but there are a couple of things that I don't like about it. The first is the number of calories burned per workout. It's entirely unrealistic. I trust my smart watch more than I do the app, especially when it says I burned over 90 calories just doing body weight exercises. My watch said 32 calories were burned. The burning of over 90 calories in only a few minutes requires a much, much higher heart rate. My next complaint, too many ads. Way too many.