Exercise Guide
This 10-move circuit hits every major muscle group. It’s perfect for building strength and confidence right in your bedroom.
1. Jumping Jacks
Jump feet wide while raising arms overhead. Land softly and repeat.
2. Bodyweight Squats
Sit back like you’re in a chair. Keep chest up and weight in your heels.
3. Push-Ups
Lower chest to floor, elbows at 45°. Keep back flat like a table.
4. Plank Hold
Forearms on floor, elbows under shoulders. Hold a rigid straight line.
5. Mountain Climbers
High plank position. Drive knees toward chest in a running motion.
6. Lunges
Step forward, dropping back knee toward floor. Alternate legs.
7. Bicycle Crunches
Opposite elbow to opposite knee. Pedal your legs with control.
8. Burpees
Squat, jump feet back to plank, jump feet back in, then jump up.
9. High Knees
Run in place, driving knees to hip level. Pump your arms!
10. Side Plank
Balance on one forearm. Keep hips high. Switch sides halfway.
⏱️ How to Play
Beginner: 30s Work / 30s Rest • Advanced: 45s Work / 15s Rest
Complete the full circuit once for a < 10-minute blast!
