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 Lower Body — Extended Strength 02
A 55-minute beginner strength workout at home without gym equipment. Includes a brief warm-up and controlled rest between sets. Choose resistance that allows go
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
- 55 min
- Difficulty
- beginner
- Equipment
- bodyweight
- Muscle groups
- chest, core, glutes, legs, upper-back
Exercises
1. Bodyweight squat
3 sets · 12-15 reps
Sit between your hips, keep heels down, and stand tall.
2. Reverse lunge
3 sets · 12-15 reps
Step back softly, bend both knees, and push through the front foot.
3. Incline push-up
3 sets · 12-15 reps
Place hands on a stable elevated surface and lower your chest with control.
4. Prone W raise
3 sets · 12-15 reps
Draw elbows toward ribs and squeeze shoulder blades gently.
5. Glute bridge
3 sets · 12-15 reps
Drive through heels and lift hips without arching the lower back.
6. Forearm plank
3 sets · 40-50 sec reps
Brace abdomen and glutes without letting hips sag.
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