Warm-up (5–10 minutes)
Start with a light warm-up to get your muscles ready for the workout. Perform each of the following movements for 1 minute each:
- Jumping Jacks
- Arm Circles (30 seconds in each direction)
- Leg Swings (front to back, side to side)
- High Knees
- Bodyweight Squats (slow and controlled)
Workout Routine
1. Bodyweight Squats
- Target: Quads, glutes, hamstrings
- How: Stand with feet shoulder-width apart, lower your hips back and down like you’re sitting in a chair, then return to standing.
- Reps: 12–15
- Sets: 3
- Rest: 30 seconds between sets
2. Push-ups
- Target: Chest, shoulders, triceps, core
- How: Start in a plank position with hands shoulder-width apart. Lower your chest to the ground, then push back up to the starting position. Modify by doing them on your knees if needed.
- Reps: 10–15
- Sets: 3
- Rest: 30–45 seconds between sets
3. Glute Bridges
- Target: Glutes, hamstrings, lower back
- How: Lie on your back with knees bent and feet flat on the floor. Drive through your heels, lift your hips towards the ceiling, and squeeze your glutes at the top, then slowly lower back down.
- Reps: 15
- Sets: 3
- Rest: 30 seconds between sets
4. Plank
- Target: Core, shoulders, glutes
- How: Hold a forearm plank position with your body in a straight line from head to heels, keeping your core tight.
- Duration: 30–60 seconds
- Sets: 3
- Rest: 30 seconds between sets
5. Walking Lunges
- Target: Quads, glutes, hamstrings
- How: Step forward with one leg, lower your hips until both knees are at 90-degree angles, then push off the front foot to bring the back leg forward into the next lunge.
- Reps: 10–12 per leg
- Sets: 3
- Rest: 30 seconds between sets
6. Superman Hold
- Target: Lower back, glutes, shoulders
- How: Lie face down with your arms extended in front of you. Lift both your chest and legs off the ground, holding for a few seconds at the top before lowering back down.
- Duration: 20–30 seconds
- Sets: 3
- Rest: 30 seconds between sets
7. Bicycle Crunches
- Target: Core (abs, obliques)
- How: Lie on your back with your hands behind your head. Bring your opposite elbow and knee towards each other while straightening your other leg, alternating sides in a pedaling motion.
- Reps: 20–30 (10–15 per side)
- Sets: 3
- Rest: 30 seconds between sets
8. Triceps Dips (using a chair or low surface)
- Target: Triceps, shoulders
- How: Place your hands on a chair or bench behind you, legs extended. Lower your body towards the ground by bending your elbows, then press back up.
- Reps: 12–15
- Sets: 3
- Rest: 30 seconds between sets
Cool Down (5–10 minutes)
After completing the workout, spend a few minutes cooling down to help your body recover. Focus on stretching the muscles you just worked, and aim to hold each stretch for 20–30 seconds.
Cool-down stretches:
- Hamstring Stretch
- Quadriceps Stretch
- Chest Stretch
- Shoulder Stretch
- Cat-Cow Stretch (for the spine)
- Child’s Pose
Progression Tips
- Increase Reps or Sets: As the workout becomes easier, increase the reps or sets to make it more challenging.
- Shorten Rest Time: Decreasing the rest time between exercises can increase intensity and improve cardiovascular fitness.
- Add Weight (if available): If you have dumbbells, kettlebells, or any household items that can be used as weights (e.g., water bottles, a backpack with books), you can incorporate them into squats, lunges, and glute bridges.
