Warm-up
01
Arm Circles + Bodyweight Squat
One minute of easy arm circles and unweighted squats to raise your heart rate and open up your hips and shoulders.
60s
rest 20s
Strength
02
Bodyweight Squat
Feet shoulder-width, toes slightly out; send hips back and down while keeping your chest tall and heels planted. Common mistake: letting the heels lift or knees collapse inward — drive through the whole foot. Easier: squat to a chair seat and stand back up. Harder: add a 2-second pause at the bottom.
3 × 12
rest 30s
03
Push-Up
Hands just outside shoulder width, body in a straight line from head to heels, core braced. Common mistake: letting the hips sag or pike up — squeeze glutes and abs to keep the line rigid. Easier: drop to your knees or push against a wall. Harder: elevate your feet on a step.
3 × 10
rest 30s
04
Glute Bridge
Lie on your back, knees bent, feet flat; drive through your heels to lift your hips to a straight line from shoulders to knees. Common mistake: overarching the lower back instead of squeezing the glutes — pause and squeeze hard at the top. Easier: reduce the range of motion. Harder: switch to a single-leg version.
3 × 15
rest 30s
05
Bodyweight Row (Table Edge)
Lie under a sturdy table or low bar, grip the edge shoulder-width, body straight, and pull your chest to the edge, squeezing your shoulder blades together. Common mistake: shrugging the shoulders instead of pulling with the back — think "elbows down and back." Easier: bend your knees to reduce the load angle. Harder: straighten your legs fully.
3 × 10
rest 30s
06
Reverse Lunge
Step one foot back and lower until both knees reach roughly 90 degrees, front knee stacked over your ankle. Common mistake: letting the front knee drift past the toes — keep your chest up. Easier: hold a wall for balance and use a shorter step. Harder: slow the lowering phase to 3 seconds.
3 × 10 / leg
rest 30s
07
Plank
Forearms under your shoulders, body in one straight line from head to heels, core braced. Common mistake: letting the hips sag — squeeze your abs like you're about to be poked. Easier: drop to your knees. Harder: lift one foot for 10 seconds at a time.
3 × 30s
rest 30s
08
Side Plank
Stack your feet, prop up on one forearm under your shoulder, and lift your hips to a straight line. Common mistake: letting the hips drop — squeeze your obliques to keep the line level. Easier: bend your bottom knee for support. Harder: lift your top leg for the final 10 seconds. Complete one side, then repeat on the left.
3 × 25s / side
rest 30s
09
Mountain Climbers
From a push-up position, drive your knees toward your chest one at a time at a quick, controlled pace, keeping hips low. Common mistake: letting the hips pop up as you tire — reset your plank if that happens. Easier: slow the pace to a walk-out tempo. Harder: bring the opposite knee to the opposite elbow.
3 × 20
rest 30s
Cooldown
10
Butterfly Stretch
Sit with soles together and let your knees fall open to release the hips and inner thighs.
60s
rest 20s