Gym Barbell Push and Pull — Build 38
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20-minute beginner strength session focused on leg endurance. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust r
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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- beginner
- Equipment
- stable step
- Muscle groups
- calves, glutes, quads
Exercises
1. Tempo squat
2 sets · 8-10 reps
Lower for three counts, keep heels grounded and stand tall. Rest 45-90 seconds between sets as needed.
2. Low step-up
2 sets · 8-10 reps
Step onto a stable low platform and descend with control. Rest 45-90 seconds between sets as needed.
3. Reverse lunge
2 sets · 8-10 reps
Step backward softly and keep front knee tracking over toes. Rest 45-90 seconds between sets as needed.
4. Standing calf raise
2 sets · 8-10 reps
Rise through the balls of the feet, pause and lower slowly. Rest 45-90 seconds between sets as needed.
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