HOME / 3 DAYS PER WEEK / ABOUT 28 MINUTES
No-equipment strength
Use a chair, floor and your own body.
Leverage, range and tempo allow progressive work without machines.
Your weekly sessions
SESSION 1 / Use tempo and leverage when equipment is limited.
Home A / bodyweight strength
Use tempo and leverage when equipment is limited.
- Chair squat — Start with 1–2 × 8–12 controlled reps
Quadriceps and gluteus maximus; trunk stabilizers assist. Sit back toward a sturdy chair, tap it lightly, then stand tall with feet grounded.
- Incline push-up — Start with 1–2 × 8–12 controlled reps
Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
- Glute bridge — Start with 1–2 × 8–12 controlled reps
Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.
- Bird dog — Start with 1–2 × 8–12 controlled reps per side
Abdominals, obliques and trunk stabilizers. From hands and knees, reach opposite arm and leg without shifting your trunk.
- Brisk walk intervals — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
SESSION 2 / Keep activity comfortable while giving hard work time to settle.
Recovery / easy movement
Keep activity comfortable while giving hard work time to settle.
- Brisk walk intervals — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
- Open book rotation — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Lie on your side and gently rotate your upper back while following your hand.
- Ankle rock — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
- Wall slide — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Slide arms upward on a wall through a comfortable range while keeping ribs relaxed.
- Single-leg balance reach — Beside stable support: 1–2 rounds of 3 gentle reaches per side
Hip and ankle stabilizers; balance control. Reach the free foot to three points slowly.
SESSION 3 / A second home pattern with unilateral leg and trunk work.
Home B / single-leg and core
A second home pattern with unilateral leg and trunk work.
- Reverse lunge — Start with 1–2 × 8–12 controlled reps per side
Quadriceps and glutes; hip stabilizers assist. Step backward, bend both knees within a comfortable range and return.
- Low step-up — Start with 1–2 × 8–12 controlled reps per side
Quadriceps and glutes; calf muscles assist. Step onto a low stable platform and stand fully before stepping down slowly.
- Side plank — 1–3 × 10–30 sec; maintain comfortable breathing
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
- Single-leg bridge — Start with 1–2 × 8–12 controlled reps per side
Gluteus maximus and hip stabilizers. Keep hips level while one leg presses the floor.
- Loaded march — 1–3 × 20–30 sec with stable posture
Obliques and deep trunk stabilizers; hip flexors assist. Hold light weights and march slowly, keeping your trunk tall.
How to progress
Weeks 1–2: supported variations. Weeks 3–5: add reps. Weeks 6–8: choose a harder variation when form remains controlled.
Recovery and weekly placement
Leave an easier day between demanding sessions for the same muscles. Adjust the number of sets to your current capacity.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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