No gym fees, no machines, no excuses about traffic. Bodyweight training builds genuine strength if you follow progression — doing slightly more each week.
Weeks 1–2: foundation
Three days per week: 2 rounds of 10 squats, 5 knee push-ups, 20-second plank, 10 glute bridges. It should feel easy — you are building the habit, not chasing soreness.
Weeks 3–4: progression
Move to 3 rounds, full push-ups where possible, 40-second planks, and add lunges. Rest 60–90 seconds between rounds.
The rules that matter
Form beats speed. Film one set on your phone occasionally and compare with reference videos. Slow, controlled reps build more strength than fast sloppy ones.
After week 4
Add a filled backpack for squats, elevate feet for push-ups, or simply add rounds. Progression can continue for months before any equipment becomes necessary.
