Bodyweight Full Body C

Apartment-friendly session with no jumping; supported lunges, push-ups and bridges.

Duration

20–30 min

Level

Beginner

Equipment

Floor, mat and fixed counter

Exercises

Targets: Legs, Chest, Glutes, Upper Back, Core

Exercises

Supported Reverse Lunge

2 sets · 8-12/side · 75s rest

Hold a fixed support and step back smoothly.

Swap: Sit-to-Stand

Counter Push-Up

2 sets · 8-12 · 75s rest

Use a fixed stable counter; keep body straight.

Swap: Wall Push-Up

Single-Leg Glute Bridge

2 sets · 8-12/side · 60s rest

Keep pelvis level; use both legs if needed.

Swap: Glute Bridge

Prone W Raise

2 sets · 10-12 · 45s rest

Lift arms gently without shrugging.

Swap: Standing Scapular Squeeze

Side Plank from Knees

2 sets · 15-25s/side · 45s rest

Keep hips aligned and breathe.

Swap: Dead Bug

Equipment-free upper-back drills are not a substitute for progressively loaded rows. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.