Basic full-gym strength: leg press, chest press, cable row, Romanian deadlift and dead bug.
Duration
35–45 min
Level
Beginner
Equipment
Full gym
Exercises
5
Targets: Quads, Chest, Back, Hamstrings, Core
Exercises
Keep feet planted; lower only as far as your pelvis stays stable.
Swap: Goblet Squat
Keep shoulders supported; press without shrugging.
Swap: Dumbbell Floor Press
Pull elbows back without rocking your torso.
Swap: Chest-Supported Dumbbell Row
Push hips back; keep weights close and spine steady.
Swap: Glute Bridge
Exhale as opposite arm and leg extend; keep back steady.
Swap: Heel Slide
Start with 3-4 reps in reserve and use stable support as needed. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.