12-Minute AMRAP

Keep form crisp; rotate through for 12 minutes.

1. Wide Air Squat

   1 sets

   12 reps

   15s rest

2. Kneeling Shoulder Tap

   1 sets

   16 reps

   15s rest

3. Forward Lunge

   1 sets

   10 reps

   15s rest

4. Scapula Push-Up

   1 sets

   12 reps

   15s rest

5. Bodyweight Standing Row (with towel)

   1 sets

   12 reps

   15s rest

6. Dead Bug

   1 sets

   10 reps

   15s rest

7. Bird Dog

   1 sets

   12 reps

   15s rest

8. Standing T raise

   1 sets

   12 reps

   15s rest

9. Marching On Spot

   1 sets

   20 reps

   15s rest

12-minute AMRAP: cycle these moves with minimal rest.

1. Air Squat

   1 sets

   12 reps

   15s rest

2. Push up (on knees)

   1 sets

   10 reps

   15s rest

3. Glute Bridge Two Legs on Floor

   1 sets

   12 reps

   15s rest

4. Bodyweight Standing Row (with towel)

   1 sets

   12 reps

   15s rest

5. Bird Dog

   1 sets

   10 reps

   15s rest

6. Dead Bug

   1 sets

   10 reps

   15s rest

7. Bodyweight Standing Calf Raise

   1 sets

   15 reps

   15s rest

8. Kneeling Plank Tap Shoulder

   1 sets

   12 reps

   15s rest

9. Marching On Spot

   1 sets

   20 reps

   15s rest

12 minutes continuous: joint-friendly moves, steady pace.

1. Sumo Air Squat

   1 sets

   12 reps

   15s rest

2. Push-up (wall)

   1 sets

   12 reps

   15s rest

3. Bodyweight Rear Lunge

   1 sets

   10 reps

   15s rest

4. Standing Y raise

   1 sets

   12 reps

   15s rest

5. Glute Bridge March

   1 sets

   16 reps

   15s rest

6. Side Plank (beginner)

   1 sets

   8 reps

   15s rest

7. Bodyweight Good Morning

   1 sets

   12 reps

   15s rest

8. Butt Kicks

   1 sets

   20 reps

   15s rest

9. Superman

   1 sets

   10 reps

   15s rest