FREE BONUS GUIDE
Home exercise guides
Three home workouts plus a warm-up and cool-down routine. No gym, no equipment required beyond a sturdy chair.
WARM-UP — BEFORE EVERY WORKOUT
- March in place — 60 seconds
- Arm circles — 30 seconds
- Bodyweight good mornings — 10 reps
- Easy squats — 10 reps
COOL-DOWN — AFTER EVERY WORKOUT
- Standing quad stretch — 20–30 sec each side
- Chest-opener stretch — 20–30 sec
- Seated hamstring stretch — 20–30 sec each side
- Slow deep breaths — 5–6 breaths
WORKOUT A
Lower body + core
- Squat to chair — 3 sets
- Glute bridge — 3 x 10–15
- Reverse lunge — 2 x 8 per leg
- Calf raises — 12–15 reps
- Dead bug — 3 x 10 per side
WORKOUT B
Upper body
- Incline push-up — 3 sets
- Backpack row — 3 x 8
- Shoulder press — 2 x 8–12
- Biceps curl — 2 x 10–12
- Triceps dips or extensions — 3 sets
WORKOUT C
Full body
- Step-ups — 3 sets, switch sides
- Hip hinge / good morning — 3 x 10
- Push-up variation — 2 x 6–12
- Row variation — 3 sets
- Plank hold — 2 x 20–40 sec
Tips
- Use controlled form over speed
- Choose a resistance or tempo that challenges you by the last few reps
- Rest 30–60 seconds between sets
- Stay consistent — run A, B and C across the week with a rest or walk day between sessions