Get Stronger Recommended program

Strength Basics (No Equipment)

Your first strength program: slow, controlled squats, push-ups and lunges plus solid holds that build real strength in your muscles and joints. No equipment and beginner-friendly.

10exercises

38min

22sets

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Start workout

Training flow

Warm-up 3 exercises

rest 10s

rest 10s

1 sets 10 reps Glutes

rest 15s

Main 5 exercises

Bodyweight Squat

4 sets 8 reps Quadriceps

rest 90s

Knee Push-Up

4 sets 6-8 reps Chest

rest 90s

Reverse Lunge

3 sets 6-8 reps Quadriceps

rest 60s

Wall Sit

3 sets 30s Quadriceps

rest 60s

Plank

3 sets 30s Abs

rest 45s

Cool-down 2 exercises

Standing Quad Stretch

1 sets 30s Quadriceps

rest 10s

Child's Pose

1 sets 45s Lower Back

rest 10s