BUSY SCHEDULE / 3 DAYS PER WEEK / ABOUT 22 MINUTES
Travel and hotel-room plan
Portable sessions for shifting schedules.
Maintain the habit with equipment-free work and easy walks.
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 — 2–3 × 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 — 2–3 × 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 — 2–3 × 8–12 controlled reps
Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.
- Bird dog — 2–3 × 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 / Conversational movement that supports heart health and recovery without crowding strength work.
Easy aerobic walk / build the base
Conversational movement that supports heart health and recovery without crowding strength work.
- 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.
- Hill walk — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Climb at a conversational effort and recover on descent.
- 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.
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 — 2–3 × 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 — 2–3 × 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 — 2–3 × 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: keep the rhythm. Weeks 3–8: progress repetitions or choose more challenging variations.
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.
Browse all training programs