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Build My Fitness Plan- Duration
- 45 min
- Difficulty
- intermediate
- Equipment
- bodyweight
- Muscle groups
- chest, core, glutes, legs, upper-back
Exercises
1. Tempo squat
3 sets · 10-12 reps
Lower for three seconds, pause briefly, then stand.
2. Push-up
3 sets · 10-12 reps
Brace your trunk and lower as one unit; elevate hands to modify.
3. Single-leg glute bridge
3 sets · 10-12 reps
Keep hips level while lifting with one planted foot.
4. Prone W raise
3 sets · 10-12 reps
Draw elbows toward ribs and squeeze shoulder blades gently.
5. Bear plank hold
3 sets · 35-45 sec reps
Hover knees just above the floor and keep your back level.
6. Lateral lunge
3 sets · 10-12 reps
Step sideways, sit into one hip, and keep the other leg long.
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