Do this circuit 2–3 times per week. Rest 30 seconds between exercises. Do 2–3 rounds total.
Workout A (Full Body - No Equipment Needed):
- Bodyweight squats x 12–15
- Pushups (knees or full) x 8–10
- Glute bridges x 15
- Wall sit x 30 seconds
- Plank x 30 seconds
Optional Upgrade: Use dumbbells or resistance bands when ready.
Why It Works:
- Compound movements build strength and burn fat
- Short duration = consistent execution
Builds confidence without burnout
Workout B (Full Body - No Equipment Needed)
Do this circuit 2–3 times per week, alternating with Workout A. Rest 30 seconds between exercises. Do 2–3 rounds total.
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Reverse Lunges (alternating legs) x 10 each side
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Incline Pushups (hands on a sturdy surface like a countertop or bench) x 10–12
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Superman Hold x 30 seconds
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Side Plank (15 seconds each side)
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Wall Calf Raises x 15–20
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Optional Core Finisher: Dead bug (bodyweight) x 10 each side
Why Workout B Works
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Builds balance and strengthens underused muscles, especially the back and glutes
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Keeps joints happy while still challenging your full body
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Focuses on core stability, posture, and real-world strength
Optional Upgrade: Add a resistance band around your thighs for lunges and dead bug. Use dumbbells for calf raises and incline pushups when you're ready for more intensity.