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Bodyweight strength
Get stronger · Just my body · 25–35 minNo weights? Make gravity heavier. Harder variations and slow, honest reps turn your own body into serious resistance.
How to do it
2–3 sets of 6–8 hard reps. Rest 2–3 minutes — strength likes full recovery. Move through the complete range on every rep.
The exercises
1
High step-ups
2–3 × 6–8 per leg
A sturdy chair or high step; drive through the front heel.
2
Decline push-ups
2–3 × 6–8
Feet up on a step — full range, chest low.
3
Heavy backpack rows
2–3 × 8
Pack it properly heavy; pause a second at the top.
4
Split squats
2–3 × 6–8 per leg
Three seconds down makes bodyweight feel heavy.
5
Single-leg glute bridge
2–3 × 6–8 per leg
One foot down, hips level all the way up.
6
Side plank
2 × 30 sec per side
Stack your feet, lift your hips, hold strong.
Good to know
The rule for bodyweight strength: when you can do 8 clean reps, don't add more reps — find a harder version.