Fitty.health

Bodyweight Upper Body Control — Session 03

45-minute advanced strength workout for upper body control, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust

FITTY PRO

One workout is a start. A personalized plan changes everything.

Discover personalized meal plans, recipes and fitness guidance built around your goals.

Build My Fitness Plan
Duration
45 min
Difficulty
advanced
Equipment
bodyweight
Muscle groups
calves, glutes, quads

Exercises

  1. 1. 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.

  2. 2. Wall sit

    4 sets · 30-45 sec reps

    Keep back supported and knees comfortable. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  3. 3. Calf raise

    4 sets · 8-10 reps

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

  4. 4. Split squat

    4 sets · 8-10 reps

    Lower vertically and keep your front foot firmly planted. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  5. 5. Bodyweight squat

    4 sets · 8-10 reps

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

  6. 6. Lateral lunge

    4 sets · 8-10 reps

    Shift hips back over the working leg and keep the other leg long. Rest 45-90 seconds between sets; use a load that allows controlled technique.

Related workouts