Home Full-Body Start

Full-body basics with gentle balance and core focus.

1. Sit Squat

   3 sets

   10 reps

   60s rest

2. Push up (on knees)

   3 sets

   8 reps

   60s rest

3. Bird Dog

   3 sets

   10 reps

   45s rest

4. Dead Bug

   3 sets

   10 reps

   45s rest

5. Bodyweight Standing Calf Raise

   3 sets

   12 reps

   45s rest

6. Single Leg Foot Touch

   3 sets

   8 reps

   60s rest

7. Oblique Crunch

   3 sets

   12 reps

   45s rest

8. Lateral Side Plank (bent leg)

   3 sets

   0 reps

   45s rest

Glutes/hamstrings, gentle pulling, and core holds.

1. Lying Single Straight Leg Hip Extension

   3 sets

   10 reps

   60s rest

2. One Arm Towel Row

   3 sets

   10 reps

   60s rest

3. Diamond Push up (on knees)

   3 sets

   10 reps

   60s rest

4. Hollow Hold

   3 sets

   0 reps

   45s rest

5. Bodyweight Wall Squat

   3 sets

   0 reps

   60s rest

6. Elbow Lift - Reverse Push-Up

   3 sets

   10 reps

   60s rest

7. Standing Calf Raise (On a staircase)

   3 sets

   12 reps

   45s rest

8. Bodyweight Rear Lunge

   3 sets

   8 reps

   60s rest

Simple full-body work with balance and core.

1. Squat m

   3 sets

   12 reps

   60s rest

2. Wide Hand Push up

   3 sets

   10 reps

   60s rest

3. Straight Leg Outer Hip Abductor

   3 sets

   12 reps

   45s rest

4. One Arm Towel Row

   3 sets

   12 reps

   60s rest

5. Lying Leg Raise

   3 sets

   10 reps

   45s rest

6. Plank arm lifts

   3 sets

   10 reps

   45s rest

7. Bent Leg Side Kick (kneeling)

   3 sets

   12 reps

   45s rest

8. Standing Gastrocnemius

   3 sets

   12 reps

   45s rest