Bodyweight Joint-Friendly Strength — Session 12

55-minute intermediate strength workout for joint-friendly strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest

Duration

55 min

Difficulty

intermediate

Equipment

bodyweight

Muscle groups

back, calves, chest, core, glutes, hamstrings, quads, triceps

Exercises

1. 1. Side plank

   3 sets · 30-45 sec reps

   Lift hips and keep shoulders stacked. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Calf raise

   3 sets · 10-12 reps

   Pause at the top and lower heels under control. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Bodyweight squat

   3 sets · 10-12 reps

   Sit between your hips with heels planted. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Bird dog

   3 sets · 10-12 reps

   Reach opposite arm and leg without rotating your hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Close-grip push-up

   3 sets · 10-12 reps

   Keep elbows close and avoid sagging through the hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Glute bridge

   3 sets · 10-12 reps

   Squeeze glutes at the top without arching your back. Rest 45-90 seconds between sets; use a load that allows controlled technique.