Home No Equipment Push and Core — Challenge 25

50-minute advanced strength session focused on push and core. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust r

Duration

50 min

Difficulty

advanced

Equipment

stable bench

Muscle groups

chest, core, glutes, obliques, quads, triceps

Exercises

1. 1. Incline push-up

   4 sets · 10-12 reps

   Brace your body and lower chest toward a stable elevated surface. Rest 45-90 seconds between sets as needed.

2. 2. Tempo squat

   4 sets · 10-12 reps

   Lower for three counts, keep heels grounded and stand tall. Rest 45-90 seconds between sets as needed.

3. 3. Side plank

   4 sets · 30-40 seconds reps

   Stack shoulders and hips, holding a straight line. Rest 45-90 seconds between sets as needed.

4. 4. Dead bug

   4 sets · 10-12 reps

   Keep ribs down as opposite arm and leg extend slowly. Rest 45-90 seconds between sets as needed.

5. 5. Forearm plank

   4 sets · 30-40 seconds reps

   Brace abdomen and breathe steadily without sagging hips. Rest 45-90 seconds between sets as needed.