Full-body bodyweight (at home)

Exercises

Bodyweight squat

3 × 12–20

Targets: quads, glutes, hamstrings, core

Steps

1. Stand with feet about shoulder-width apart and toes slightly turned out.
2. Brace your core and keep your chest up.
3. Push your hips back slightly, then bend your knees to lower down.
4. Lower until your thighs are about parallel to the floor, or as low as you can with control.
5. Drive through your whole foot to stand back up.
6. Repeat smoothly without rushing.

Push-up (incline if needed)

3 × 8–15

Targets: chest, shoulders, triceps, core

Steps

1. Place your hands slightly wider than shoulder-width on the floor, bench, or counter.
2. Extend your legs behind you so your body forms a straight line from head to heels.
3. Brace your core and squeeze your glutes to avoid sagging.
4. Bend your elbows and lower your chest toward your hands.
5. Keep your elbows angled slightly back, not flared straight out.
6. Press through your palms to return to the start.
7. Use an incline if you cannot keep good form on the floor.

Reverse lunge

3 × 8–12 each leg

Targets: quads, glutes, hamstrings, balance/stability

Steps

1. Stand tall with feet hip-width apart.
2. Step one leg back into a long stride.
3. Lower until both knees are bent, with the back knee moving toward the floor.
4. Keep your front foot flat and your torso upright.
5. Push through the front foot to return to standing.
6. Repeat all reps on one side or alternate sides.

Glute bridge

3 × 12–20

Targets: glutes, hamstrings, core

Steps

1. Lie on your back with knees bent and feet flat on the floor.
2. Place your feet about hip-width apart, close enough that your fingertips can nearly touch your heels.
3. Brace your core and flatten your lower back gently into the floor.
4. Drive through your heels and lift your hips until your body forms a straight line from shoulders to knees.
5. Squeeze your glutes hard at the top.
6. Lower with control and repeat.
7. Progress to single-leg glute bridges if this becomes too easy.

Inverted row (safe setup only)

3 × 6–12

Targets: upper back, lats, rear shoulders, biceps, forearms

Steps

1. Set up under a sturdy table, low bar, or other stable surface you trust.
2. Grab the edge or bar with both hands.
3. Extend your legs out and keep your body in a straight line.
4. Pull your chest toward your hands by driving your elbows down and back.
5. Squeeze your shoulder blades together at the top.
6. Lower slowly until your arms are straight again.
7. Skip this movement if you do not have a safe setup.

Step-up or split squat

3 × 8–12 each leg

Targets: quads, glutes, hamstrings

Steps for step-up

1. Stand in front of a sturdy chair, bench, or step.
2. Place one full foot on the elevated surface.
3. Lean slightly forward and drive through that front foot to stand up.
4. Bring the other foot up if desired.
5. Step back down with control.
6. Complete reps on one side, then switch.

Steps for split squat

1. Stand in a staggered stance with one foot forward and one foot back.
2. Keep your torso upright and core braced.
3. Lower straight down until both knees bend comfortably.
4. Push through the front foot to rise back up.
5. Repeat, then switch sides.

Plank

3 × 30–60 seconds

Targets: core, shoulders, glutes

Steps

1. Place your forearms on the floor with elbows under shoulders.
2. Extend your legs behind you and lift your body off the floor.
3. Keep your body in a straight line from head to heels.
4. Brace your abs and squeeze your glutes.
5. Avoid letting your hips sag or rise too high.
6. Hold for the target time while breathing steadily.

Optional finisher

Mountain climbers

3 × 20–30 seconds

Targets: core, shoulders, conditioning, hip flexors

Steps

1. Start in a high plank with hands under shoulders.
2. Keep your core tight and body stable.
3. Drive one knee toward your chest.
4. Quickly switch legs in a running motion.
5. Keep your hips as level as possible.
6. Move fast, but stay controlled.

Notes

• This workout covers the main full-body muscle groups: legs, glutes, chest, shoulders, back, arms, and core.
• If you do not have a safe rowing setup, replace inverted rows with towel rows, backpack rows, or note that the workout is slightly less balanced without a pulling movement.
• Rest about 45–90 seconds between sets.
• Choose a variation that makes the last few reps challenging while still keeping good form.