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 No Equipment Posterior Chain Basics — Foundation 24
20-minute beginner strength session focused on posterior chain basics. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions, and
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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- beginner
- Equipment
- bodyweight
- Muscle groups
- core, glutes, hamstrings, quads
Exercises
1. Bodyweight hip hinge
2 sets · 8-10 reps
Push hips back with a neutral spine and soft knees. Rest 45-90 seconds between sets as needed.
2. Single-leg glute bridge
2 sets · 8-10 reps
Keep hips level and lift without arching the lower back. 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. Dead bug
2 sets · 8-10 reps
Keep ribs down as opposite arm and leg extend slowly. Rest 45-90 seconds between sets as needed.
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