Exercise Guide
📈 Progressive Overload
Intensity scales every week to ensure you grow stronger without burning out.
🏠 No Gym Needed
Master these movements using only your bodyweight and consistency.
⚡ Energy & Confidence
Expect physical changes and a significant boost in your daily focus and motivation.
📖 Core Movement Guide
1. Squats
Sit back as if sitting in a chair. Keep heels flat and chest up. Push through your heels to stand.
2. Plank
Maintain a straight line from head to heels. Engage your core and squeeze your glutes tightly.
3. Push-Ups
Hands under shoulders. Lower until elbows are at 90°. Modify on knees if you are a beginner.
4. Jumping Jacks
A full-body warm-up. Land softly with a slight bend in your knees to protect your joints.
5. Lunges
Step forward until both knees are at 90°. Keep your front knee directly over your ankle.
6. Wall Sit
Lean against a wall and slide down until thighs are parallel to the ground. Hold and breathe.
🗓️ Weekly Progression Schedule
| Week | Squats | Plank | Crunches | Wall Sit | Push-ups |
|---|---|---|---|---|---|
| 1 | 20 reps | 15s | 25 reps | 25s | 5 reps |
| 2 | 25 reps | 25s | 30 reps | 35s | 8 reps |
| 3 | 30 reps | 35s | 35 reps | 45s | 12 reps |
| 4 | 35 reps | 45s | 40 reps | 60s | 15 reps |
| 5 | 40 reps | 60s | 50 reps | 75s | 20 reps |
| 6-10 | Increase by 5 reps or 10 seconds per exercise every week. | ||||
🔥 HIIT Cardio Finisher
Perform after strength training. Alternate between Sprints (high intensity) and Jogs (recovery).
Example (Week 1): 30s Sprint / 30s Jog. Repeat 5 rounds.
