BUILD A ROUTINE. FEEL STRONGER.
The most important thing is simply to get started and find a routine that works for you. Start with 10–20 minutes per workout and focus on consistency. This 30-day plan will help you build healthy habits, get stronger, and feel more confident — at home.
Your 3 workouts
5 EXERCISES PER WORKOUT - SIMPLE AND EFFECTIVE
Workout 1
full body
1. Squats
2. Glute Bridge
3. Push-Ups
4.Bird Dog
5. March in Place
Workout 2
Lower body
1. Squats
2. Reverse Lunges
3. Glute Bridge
4. Side Leg Raises
5. Calf Raises
Workout 3
Upper body+ Abs
1. Push-Ups
2. Shoulder Taps
3. Superman
4. Dead bug
5. Plank
Your 3 workouts
GRADUAL PROGRESSION FOR REAL RESULTS
Week 1
Just get started
1-2 workouts this week
10 reps x 3 set
10-20 minutes
Focus on learning the exercises and building the habit
Week 2
Bulid Consistency
2-3 workouts this week
30 sec work / 30 sec rest
1-2 rounds
Rest at least 1 minute between rounds
Week 3
Get stronger
3 workouts this week
30 sec work / 30 sec rest
2-3 rounds
Rest at least 1 minute between rounds
Week 4
Level up
3 workouts this week
45 sec work / 15 sec rest
3 rounds
Rest at least 1 minute between rounds
DAILY MOVEMENT
Try to get around 10,000 steps per day. Walking is a simple way to add more movement to your day.
FOKUS ON PROGRESSION
To get stronger, you need to challange yourself over time. Do more reps, work for longer, take shorter rests or add more rounds.
LISTEN TO YOUR BODY
Need more rest? Take it. It's okay to go at your own pace. The goal is progress, not perfection