Training

1.1

Warm-up

5–7 minutes, every session

1. 1.1.1

   Arm circles, forward and backward

   20 each direction

2. 1.1.2

   Bodyweight good mornings

   10

3. 1.1.3

   Hip circles

   10 each direction

4. 1.1.4

   Walking high knees or marching in place

   30–45 seconds

5. 1.1.5

   Cat-cow or thoracic rotations

   8–10

6. 1.1.6

   Slow bodyweight squats and push-ups

   10 squats + 5 push-ups, knees if needed

1.2

Circuit

30–60 seconds between exercises. 90–120 seconds between rounds.

Beginner

3 rounds

Intermediate

4 rounds

Advanced

4–5 rounds, harder variations

1. 1.2.1

   Push-ups

   Chest, shoulders, triceps

   Beginner

   6–12, knees if needed

   Intermediate

   12–20

   Advanced

   Diamond, decline, or archer

2. 1.2.2

   Bodyweight Squats

   Quads, glutes, core

   Beginner

   12–15

   Intermediate

   15–25

   Advanced

   Jump squats or pistol progressions

3. 1.2.3

   Superman Hold or Swimmers

   Lower back, glutes, rear delts

   Beginner

   20–30 sec hold or 10–12 reps

   Intermediate

   30–45 sec or 12–15

   Advanced

   Longer holds or pauses

4. 1.2.4

   Reverse Lunges

   Quads, glutes, balance

   Beginner

   8–10 per leg

   Intermediate

   10–14 per leg

   Advanced

   Jumping lunges or slower eccentric

5. 1.2.5

   Plank

   Core, shoulders

   Beginner

   20–40 sec

   Intermediate

   40–60 sec

   Advanced

   Side plank or shoulder taps

6. 1.2.6

   Glute Bridges

   Glutes, hamstrings

   Beginner

   12–15

   Intermediate

   15–20, single-leg option

   Advanced

   Single-leg or feet elevated

7. 1.2.7

   Mountain Climbers

   Core, shoulders, conditioning

   Beginner

   20–30 total

   Intermediate

   30–40 total

   Advanced

   Faster or cross-body

1.3

Finisher

After the last round, pick one.

1. 1.3.1

   Burpees

   30–60 seconds, or step-back instead of jump

2. 1.3.2

   Max push-ups

   60 seconds

1.4

Cool-down

5 minutes

1. 1.4.1

   Child’s pose

   30–45 sec

2. 1.4.2

   Seated forward fold or standing hamstring stretch

   30 sec each side

3. 1.4.3

   Chest opener, clasped hands or doorway

   30 sec

4. 1.4.4

   Quad stretch

   30 sec each leg

5. 1.4.5

   Deep breathing, child’s pose again

   as needed

1.5

Week

1. 1.5.1

   Three full-body sessions a week, with at least one rest day between. Monday / Wednesday / Friday, or Tuesday / Thursday / Saturday.

2. 1.5.2

   Off days: light walking, mobility, or a short core-only session.

3. 1.5.3

   Progress by adding 1–2 reps, slowing the lowering to three seconds, cutting rest, or moving to harder variations. Track rounds and reps.

1.6

Form

1. 1.6.1

   Push-ups

   Body in a straight line, elbows at about 45°, chest near the floor.

2. 1.6.2

   Squats

   Knees track over toes, sit back, chest up.

3. 1.6.3

   Lunges

   Front knee doesn’t cave in. Back knee taps or comes close to the floor.

4. 1.6.4

   Plank

   Squeeze glutes and brace abs so the hips neither sag nor pike.

5. 1.6.5

   Breath

   Exhale on the effort, the pushing or standing phase.

1.7

Scaling

1. 1.7.1

   Too easy

   Pauses at the bottom, 3–4 second lowers, or more rounds.

2. 1.7.2

   Too hard

   Knee push-ups, shorter range on lunges and squats, or fewer rounds.

3. 1.7.3

   No space

   All of this fits a small room or living room.