Warm-up
01
Crossbody Leg Swings
Hold a rail or bench for balance and swing one leg across your body and back, then switch sides. Warms up the hips and hamstrings before the squats and lunges.
60s
rest 20s
Strength
02
Bench Step-Up
Place one foot fully on a park bench or sturdy step, drive through that heel to stand up on top, and step down with control. Common mistake: pushing off the bottom leg to help — focus the effort through the top foot. Easier: use a lower step or hold a rail. Harder: use a higher bench or add a knee drive at the top.
3 × 10 / leg
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: place hands on the bench and do an incline push-up. Harder: elevate your feet on the bench instead.
3 × 10
rest 30s
04
Bar Pull-Up (or Inverted Row)
Grip an overhead bar just outside shoulder width and pull your chin over the bar, leading with your chest. Common mistake: using a kipping swing to cheat the rep — keep your body still. Easier: find a lower bar and do an inverted row instead, feet on the ground. Harder: slow the lowering phase to 4 seconds.
3 × 6
rest 45s
05
Bench Dip
Hands on the edge of a bench behind you, legs extended, lower your hips straight down by bending your elbows, then press back up. Common mistake: letting the shoulders roll forward — keep them pulled down and back. Easier: bend your knees to reduce the load. Harder: extend your legs fully.
3 × 10
rest 30s
06
Walking Lunge
Step forward into a lunge and drive through the front heel to bring your back foot through into the next stride. Common mistake: taking too short a step, which pitches the torso forward — use a stride long enough that your front shin stays vertical. Easier: do the lunges in place. Harder: hold a filled water bottle in each hand.
3 × 8 / leg
rest 30s
07
Hanging Knee Raise
Hang from the overhead bar with arms straight, and raise your knees toward your chest without swinging, then lower under control. Common mistake: using momentum to throw the knees up — keep the movement slow. Easier: perform lying on the ground instead. Harder: straighten your legs for a full leg raise.
3 × 10
rest 30s
08
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
09
Broad Jump
Swing your arms back, load your hips, and jump forward as far as possible, landing softly with bent knees. Common mistake: landing stiff-legged — absorb the landing through your hips and knees. Easier: reduce the jump distance. Harder: jump for maximum distance and stick the landing for 2 seconds before resetting.
3 × 6
rest 30s
Cooldown
10
Butterfly Stretch
Sit on the ground or a bench with soles together and let your knees fall open.
60s
rest 20s