45-Min
Bodyweight
Workout

Two minutes of easy arm circles and unweighted squats to raise your heart rate and open up your hips and shoulders.

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.

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 try a single-leg pistol squat to a low box.

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 or add a 3-second lowering phase.

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 to increase range of motion.

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.

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 or slow the lowering phase to 3 seconds.

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.

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.

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.

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.

Hips high in an inverted-V position, hands slightly wider than shoulders, lower the crown of your head toward the floor between your hands. Common mistake: letting the elbows flare too wide — keep them at roughly a 45-degree angle. Easier: elevate your hands on a step. Harder: elevate your feet on a bench.

Sit with soles together and let your knees fall open to release the hips and inner thighs.

Open the chest and front shoulders after all the pressing and rowing work.