No gym. No gear. No excuses.
Bodyweight training builds real strength when you progress it like lifting: more reps, harder variations, slower tempo. Two alternating days — lower and core, upper and full body — run 3 to 4 sessions a week.
| Exercise | Sets × Reps |
|---|---|
 Air Squats | 4 × 12–20 |
 Walking Lunge | 3 × 10/leg |
 Single Leg Glute Bridge | 3 × 10/leg |
 Wall Sit | 3 × 30–45s |
 Sit Up | 3 × 12–15 |
 Leg Raise | 3 × 8–12 |
When you hit the top reps on every set, make it harder: slow the lowering to 3 seconds, shorten rest, or move to a tougher variation. Progress lives in the details.
Yes — muscle responds to effort near your limit, not to iron specifically. Push sets close to failure and keep making the movements harder.
3 to 4, alternating the two days. A rest day after every one or two sessions keeps quality high.
Elevate your hands on a table or counter — the higher the hands, the easier the rep. Progress down toward the floor.
