This is a simple no-equipment full-body workout you can repeat 2–4×/week. It hits legs, push, pull (via back-focused moves), core, and conditioning.
Disclaimer: educational only. Stop if you feel sharp pain and seek professional advice if needed.
Workout format
- Option A (beginner): 2 rounds
- Option B (intermediate): 3–4 rounds
- Rest: 60–90s between exercises, 2 min between rounds
No-equipment full-body routine
- Squat – 10–20 reps
- Push-up (incline if needed) – 6–15 reps
- Hip hinge (good morning) – 12–20 reps
- Reverse lunge – 8–12/side
- Glute bridge – 12–25 reps
- Plank – 20–60 seconds
- Superman hold – 20–40 seconds
- Conditioning finisher: mountain climbers or brisk march – 60 seconds
How to progress (so you keep improving)
- Add reps each week until you hit the top of the range
- Then add a round
- Then slow the lowering phase (3 seconds down)
Common mistakes
- Rushing reps with bad form
- No progression plan
- Skipping recovery and sleep
Weekly schedule example
- Mon: full-body
- Wed: full-body
- Fri: full-body
- Daily: steps/walking
