04/23/2026
🏡 FULL BODY HOME WORKOUT
Goal: Build Lean Muscle + Tone + Strength (At Home)
Schedule: 3–4 Days Per Week Workout Time: 30–45 Minutes
🔥 WORKOUT
1. Squats (Bodyweight or Dumbbell), 3 sets × 12–15 reps
2. Reverse Lunges, 3 sets × 10 reps each leg
3. Glute Bridges, 3 sets × 12–15 reps
4. Push-Ups (Knees or Full), 3 sets × 8–12 reps
5. Bent-Over Rows (Dumbbells or Household Items), 3 sets × 10–12 reps
6. Shoulder Press (Dumbbells or Bands), 3 sets × 10–12 reps
7. Core – Plank, 3 sets × 30–45 seconds
🔥 OPTIONAL FINISHER (5–10 MIN)
Choose one:
• Jump Squats – 15 reps
• Mountain Climbers – 30 seconds
• Wall Sit – 45–60 seconds
➡️ Repeat 2–3 rounds
🧠 PROGRESSION TRACKER
Week: ____________
Exercise Weight Reps Notes
Squats
Lunges
Glute Bridges
Push-Ups
Rows
Shoulder Press
⏱️ REST + TIPS
✔ Rest 45–75 seconds between sets ✔ Focus on slow, controlled reps
✔ Add weight (dumbbells, backpack, etc.)
✔ Increase reps or difficulty weekly
⚖️ SIMPLE REMINDERS
✔ Protein supports lean muscle
✔ Stay hydrated
✔ Consistency is key
🔥 REMINDER
You don’t need a gym to get strong—Just commitment 💪
