Bodyweight basics
General strength · Just my body · 20–30 minAll your major muscles, zero equipment. Six moves, done anywhere there's floor — this is the whole entry ticket to strength training.
How to do it
2 sets of each exercise (3 on the Ideal plan), resting a minute or two between sets. Stop each set with 2–3 good reps left in you.
The exercises
Squats
2–3 × 10–15
Sit back like there's a chair behind you; heels stay down.
Push-ups
2–3 × 8–12
Wall, knees or full — pick the version where 8 reps is real work.
Backpack rows
2–3 × 10–12
Load a backpack with books, hinge forward, row to your hip.
Lunges
2–3 × 8 per leg
Big step, back knee toward the floor.
Glute bridge
2–3 × 12–15
Squeeze at the top for a full second.
Plank
2–3 × 30–45 sec
Straight line from head to heels.
Good to know
Too easy? Slow every rep down or try a harder version. Too hard? Every move has a gentler variant — wall push-ups, half squats. Meet yourself where you are.