Here’s a sample home workout program for a full-body workout using only bodyweight exercises. This routine can be done 3-4 times per week, with at least one day of rest between sessions. Remember to warm up before starting and cool down/stretch afterwards to prevent injury.

Warm-up:

• 5-10 minutes of light cardio (e.g., jogging in place, jumping jacks, high knees)
• Dynamic stretches (e.g., arm circles, leg swings, torso twists)

Workout:

1. Bodyweight Squats: 3 sets of 12-15 reps
   • Stand with feet shoulder-width apart, toes slightly turned out.
   • Squat down as if sitting back into a chair, keeping your chest up and knees tracking over toes.
   • Push through heels to return to the starting position.
2. Push-ups: 3 sets of 8-12 reps
   • Start in a high plank position with hands shoulder-width apart.
   • Lower your body until chest nearly touches the ground, keeping elbows close to your sides.
   • Push back up to the starting position.
3. Reverse Lunges: 3 sets of 10 reps each leg
   • Stand tall with feet hip-width apart.
   • Step back with one leg, lowering your body until both knees are bent at 90-degree angles.
   • Push through the front heel to return to the starting position.
   • Alternate legs for each rep.
4. Plank: 3 sets of 30-60 seconds
   • Start in a high plank position with hands directly under shoulders, body forming a straight line from head to heels.
   • Engage core muscles and hold this position, avoiding sagging or arching of the back.
5. Glute Bridges: 3 sets of 12-15 reps
   • Lie on your back with knees bent and feet flat on the floor, hip-width apart.
   • Lift hips off the ground until your body forms a straight line from shoulders to knees.
   • Squeeze glutes at the top, then lower hips back down.
6. Mountain Climbers: 3 sets of 20-30 seconds
   • Start in a high plank position.
   • Alternate bringing knees towards chest in a running motion, keeping core engaged and hips level.
7. Side Plank: 3 sets of 20-30 seconds each side
   • Lie on your side with elbow directly beneath shoulder, legs extended and stacked on top of each other.
   • Lift hips off the ground, creating a straight line from head to heels.
   • Hold this position, engaging core and avoiding sagging or sinking.

Cool Down:

• 5-10 minutes of light cardio (e.g., walking in place, gentle jogging)
• Static stretches targeting major muscle groups (e.g., hamstring stretch, quad stretch, chest stretch, shoulder stretch)

Remember to listen to your body and modify exercises as needed to suit your fitness level. As you progress, you can increase the number of sets, reps, or difficulty of exercises to continue challenging yourself.