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Home · Strength · 35 min · Beginner
Bodyweight Strength Basics
Real strength work with zero equipment — push-up, row and squat progressions you can do anywhere.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
Arm circles, wrist rolls, cat-cow, and 10 easy bodyweight squats.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Push-Up Too easy at 12? Elevate your feet or slow the negative. | 4 | 6–12 | 90 sec |
Inverted Row Use a sturdy table edge or a bar in a doorway. | 4 | 6–12 | 90 sec |
Bodyweight Squat Progress to split squats, then single-leg box squats. | 4 | 12–20 | 90 sec |
Pike Push-Up Hips high — the shoulder-builder on the road to handstand push-ups. | 3 | 5–10 | 90 sec |
Glute Bridge | 3 | 15 | 60 sec |
Hollow Body Hold | 3 | 20–40 sec | 60 sec |
Ready to train?
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