Gym Barbell Push and Pull — Build 38
30-minute intermediate strength session focused on push and pull. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
Bodyweight Core & Posture — Session 13
25-minute advanced strength workout for core & posture, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust resi
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Build My Fitness Plan- Duration
- 25 min
- Difficulty
- advanced
- Equipment
- bodyweight
- Muscle groups
- back, core, glutes, hamstrings, quads
Exercises
1. Bird dog
4 sets · 8-10 reps
Reach opposite arm and leg without rotating your hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.
2. Reverse lunge
4 sets · 8-10 reps
Step back and control the front knee. Rest 45-90 seconds between sets; use a load that allows controlled technique.
3. Single-leg glute bridge
4 sets · 8-10 reps
Keep hips level and move slowly. Rest 45-90 seconds between sets; use a load that allows controlled technique.
4. Dead bug
4 sets · 8-10 reps
Keep lower back gently supported as opposite limbs extend. Rest 45-90 seconds between sets; use a load that allows controlled technique.
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