Workout 08 · Train anywhere
No-Equipment Home Strength
Create a complete home session using bodyweight, floor space and household support only.
How to run it
Complete 3 rounds. Rest 45 seconds after each movement and 90 seconds after each round.
Warm-up
- March or step touch — 60 sec
- Bodyweight hinge — 10 reps
- Scapular wall push-up — 8 reps
- Alternating lunge reach — 4 per side
Main workout
Open each exercise for coaching notes and the demonstration video where available.
01Walk Walk Bodyweight Squat
8–10 reps
Keep the steps purposeful and the squat controlled.
Stationary squat.
02Push-Up Variation
6–15 reps
Use the floor, a chair, countertop or wall to match your level.
Choose a higher surface.
03Lower Body Only Deadbug
8 per side
Make every repetition quiet and controlled.
Heel taps.
04Bear Hold
20–35 sec
Maintain pressure through all four contact points.
Knees-down shoulder taps.
05Forearm Side Plank from Knees
20–30 sec per side
Use this variation when full-length alignment is not yet repeatable.
Short holds.
06Side Plank from Forearm
15–30 sec per side
Use this as the progression when the knees-down version is solid. Do not perform both variations to fatigue.
Return to the knees-down version.
Finish
Optional density challenge: 3 minutes of alternating 20-second marching and 10-second rest.