Warm-up
01
Arm Circles + Bodyweight Squat
Ninety seconds of easy arm circles and unweighted squats to raise your heart rate and open up your hips and shoulders.
90s
rest 30s
02
World's Greatest Stretch
Step into a deep lunge, rotate your torso toward the front leg, and reach that arm to the ceiling. Move slowly through the rotation on each side.
60s / side
rest 20s
Strength
03
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 or slow the descent to 4 seconds.
3 × 15
rest 45s
04
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 × 12
rest 45s
05
Single-Leg Glute Bridge
Lie on your back, extend one leg straight, and drive through the heel of the planted foot to lift your hips level. Common mistake: letting the hips rotate or dip on the lifted-leg side — keep both hip points square to the ceiling. Easier: tap the extended foot down between reps for balance. Harder: place the working foot on a low step.
3 × 10 / leg
rest 45s
06
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 or elevate your feet on a chair.
3 × 12
rest 45s
07
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: add a hop on the return.
3 × 12 / leg
rest 45s
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 × 40s
rest 30s
09
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 × 30s / side
rest 30s
10
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 × 25
rest 30s
11
Bicycle Crunch
Hands lightly behind your head, bring one elbow toward the opposite knee while extending the other leg, rotating through your torso rather than yanking your neck. Common mistake: pulling on your head — keep a fist-sized gap between chin and chest. Easier: slow the tempo and keep the extended leg bent. Harder: add a 1-second pause at each rotation.
3 × 20
rest 30s
Cooldown
12
Butterfly Stretch
Sit with soles together and let your knees fall open to release the hips and inner thighs.
60s
rest 20s