Bodyweight Upper Body Control — Session 16

55-minute intermediate strength workout for upper body control, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adj

Duration

55 min

Difficulty

intermediate

Equipment

bodyweight

Muscle groups

back, core, glutes, hamstrings, quads

Exercises

1. 1. Forearm plank

   3 sets · 30-45 sec reps

   Maintain a straight line and breathe steadily. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Single-leg glute bridge

   3 sets · 10-12 reps

   Keep hips level and move slowly. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Hip hinge drill

   3 sets · 10-12 reps

   Push hips backward with a neutral spine. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Lateral lunge

   3 sets · 10-12 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.

5. 5. 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.

6. 6. 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.