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
Home Bodyweight Functional Strength — Essentials 04
A 20-minute intermediate strength workout at home without gym equipment. Includes a brief warm-up and controlled rest between sets. Choose resistance that allow
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
- 20 min
- Difficulty
- intermediate
- Equipment
- bodyweight
- Muscle groups
- chest, glutes, legs, upper-back
Exercises
1. Tempo squat
2 sets · 8-10 reps
Lower for three seconds, pause briefly, then stand.
2. Push-up
2 sets · 8-10 reps
Brace your trunk and lower as one unit; elevate hands to modify.
3. Single-leg glute bridge
2 sets · 8-10 reps
Keep hips level while lifting with one planted foot.
4. Prone W raise
2 sets · 8-10 reps
Draw elbows toward ribs and squeeze shoulder blades gently.
Related workouts
Home No Equipment Posterior Chain Basics — Progression 24
40-minute intermediate strength session focused on posterior chain basics. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions,
Bodyweight Pull Strength — Session 06
35-minute intermediate strength workout for pull strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust r
Gym Mixed Equipment Total Body Foundation — Progression 44
40-minute intermediate strength session focused on total body foundation. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and