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Build My Fitness Plan- Duration
- 55 min
- Difficulty
- intermediate
- Equipment
- bodyweight
- Muscle groups
- back, chest, core, hamstrings, legs
Exercises
1. Reverse lunge
4 sets · 8-12 reps
Step back softly, bend both knees, and push through the front foot.
2. Single-leg Romanian deadlift reach
4 sets · 8-12 reps
Hinge at the hip with a soft standing knee and level hips.
3. Push-up
4 sets · 8-12 reps
Brace your trunk and lower as one unit; elevate hands to modify.
4. Superman lift
4 sets · 8-12 reps
Lift chest and legs slightly without forcing the lower back.
5. Tempo squat
4 sets · 8-12 reps
Lower for three seconds, pause briefly, then stand.
6. Side plank
4 sets · 40-50 sec reps
Stack shoulders and hips and keep breathing steadily.
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