Strength for Fat Loss

Perform these 6 moves as a circuit. Rest ~45s between exercises. Complete 2–3 rounds.

Supported Squat

3 sets

12 reps

45s rest

Push-up

3 sets

8 reps

45s rest

Bodyweight Row in Doorway

3 sets

8 reps

45s rest

Glute Bridge Two Legs on Floor

3 sets

12 reps

45s rest

Dead Bug

3 sets

10 reps

45s rest

Bodyweight Standing Calf Raise

2 sets

15 reps

30s rest

Focus on legs and glutes with knee-friendly progressions. Rest ~45s between exercises. Complete 2–3 rounds.

Prisoner Squat

3 sets

12 reps

45s rest

Split Squat

3 sets

10 reps

45s rest

Bodyweight Rear Lunge

3 sets

10 reps

45s rest

Single Leg Step Up on Bench

3 sets

10 reps

45s rest

Hip Raise Bridge

3 sets

12 reps

45s rest

Side Plank

2 sets

30 reps

30s rest

Balanced upper-body push/pull with core finishers. Rest ~45s between exercises. Complete 2–3 rounds.

Supported Squat

3 sets

12 reps

45s rest

Push-up

3 sets

8 reps

45s rest

Bodyweight Row in Doorway

3 sets

8 reps

45s rest

Forward Lunge

3 sets

10 reps

45s rest

Bird Dog

3 sets

10 reps

45s rest

Dead Bug

2 sets

10 reps

45s rest