How it works
Warm-up: 3 minutes: march in place, arm circles, 10 slow bodyweight squats.
Format: 2 rounds. Move to the next exercise after the rest.
The workout
| Exercise and form cues | Sets / reps / time | Rest | Options |
|---|---|---|---|
| Bodyweight squat Sit back and down, knees track over toes, chest tall. | 10–12 reps | 45 s | Easier: Squat to a chair and stand up. Harder: Pause 2 seconds at the bottom. |
| Incline push-up Hands on a counter or sturdy table, body in one straight line. | 8–10 reps | 45 s | Easier: Use a wall. Harder: Lower the hands to a step or the floor. |
| Glute bridge Press through the heels, squeeze the glutes, ribs down. | 12 reps | 45 s | Easier: Smaller range. Harder: Single-leg bridge, 6 each side. |
| Reverse lunge (supported) Step back, lower under control, front knee stays over the foot. | 6 each leg | 45 s | Easier: Hold a chair for balance, shorter step. Harder: No support, slow 3-second lowering. |
| Dead bug Low back stays gently against the floor, move slowly. | 6 each side | 45 s | Easier: Move legs only. Harder: Hold the extended position 2 seconds. |
Cool-down: 3–5 minutes of easy walking and slow breathing.
Safety notes
- Stop if you feel sharp or joint pain. Muscle effort is fine; pain is not.
- Breathe out on the hard part. Do not hold your breath.
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Education only, not medical advice. These workouts are general information, not a personal training or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition. Check with your doctor before starting a new exercise program, especially if you are pregnant, have a heart condition, an injury or another health concern. Stop if you feel pain, dizziness or shortness of breath.