The routine
Do these exercises in order, rest about 60 seconds between sets, and aim for 2–3 rounds. Three sessions a week is plenty to start.
- Bodyweight squats — 10–15 reps
- Push-ups (on knees if needed) — 5–12 reps
- Reverse lunges — 8–10 per leg
- Glute bridges — 12–15 reps
- Plank — hold 20–40 seconds
How to scale it
The beauty of bodyweight training is that you can make any move easier or harder. Push-ups too hard? Do them on your knees or against a wall. Too easy? Slow them down or elevate your feet. Squats too easy? Add a pause at the bottom or try single-leg variations. Always train with good form first, then add difficulty.
Warm up and cool down
Spend 3–5 minutes warming up with light movement — marching, arm circles, easy squats — to prime your joints. Afterwards, a few gentle stretches help you feel good and recover.
How to progress
Progress by adding reps, adding a set, slowing the tempo, shortening rest, or moving to harder variations. Aim to do a little more than last time — that gradual overload is what builds strength. Consistency beats intensity: three steady sessions a week for months beats one brutal session you can't repeat.
Recovery matters
Muscles grow between sessions, not during them. Get enough sleep, eat enough protein, and don't train the same sore muscles hard two days running. A rest day is part of the plan, not a failure.