Gym-free strength: a 25-minute bodyweight session for beginners

1. Squats, 12 reps.
2. Push-ups (on knees if needed), 8 reps.
3. Glute bridge, 12 reps.
4. Plank, 30 seconds.
5. Reverse lunges, 8 per side.

Rest for a minute between rounds. Train three days a week.

Start each round with the squats and finish with the plank. If a move feels too easy after two weeks, slow it down: take three seconds to lower and one to rise.

Safety

Warm up with two minutes of marching on the spot. Stop if you feel sharp pain, and speak to a doctor first if you have a heart or joint condition. This is a general demo guide, not personal advice.

This is a demo story: every name, place, organisation and figure in it is fictional.