Workout
Full Body Workout at Home, No Equipment
The session to start on. It touches everything once — a squat, a push, a hinge, two core holds and a calf raise — so you finish it knowing what you are weakest at, which is most of what a first month is for.
- Time
- 12 min
- Level
- Intermediate
- Rounds
- 2
- Approx. burn
- 160 kcal
The moves in this workout
The app sequences them for you. Each one has a demo and a form guide.
- Lower body
Calf Raise
Gastrocnemius, Soleus
Equipment: None
- Core
Dead Bug
Transversus abdominis, Rectus abdominis, Contralateral iliopsoas
Equipment: A mat or towel
- Core
Elbow Plank
Rectus abdominis, Transversus abdominis, Erector spinae group
Equipment: None
- Lower body
Glute Bridge
Gluteus maximus, Hamstrings
Equipment: None
- Lower body
Goblet Squat Form
Quadriceps, Gluteus maximus
Equipment: None
- Upper body
Knee Push-up
Pectoralis major, Anterior deltoid, Triceps brachii
Equipment: None
Who it suits
Good if you are coming back after a break, or building the habit before you build the strength.
How to run it
Two rounds, six moves, and the app holds the clock so you are not counting. Treat the first round as reconnaissance: go slower than feels necessary and find out which of the six is the one you cannot do well yet. Round two is where you push, and only on the moves that earned it.
Easier and harder
Easier: put your hands up on a chair for the push-up instead of your knees on the floor, and halve the plank and dead bug holds. Harder: keep the same six and add a third round before you swap anything for a heavier version — this session is about coverage, not maximum effort.
The mistake this session invites
Rushing the two holds. The plank and the dead bug are where form quietly goes first, and both are easy to survive with a sagging hip and a braced neck. If the hold turns ugly, end it early and keep the quality — a short clean hold trains more than a long broken one.
