BUILD STRENGTH AT HOME IN SEVEN FOCUSED SESSIONS
This beginner-friendly plan is designed for small spaces and simple equipment. Move at your own pace, focus on controlled form, and take a rest day whenever your body needs one.
DAY 1 — FULL-BODY FOUNDATION
3 rounds: bodyweight squats, incline push-ups, glute bridges, and dead bugs.
DAY 2 — CORE CONTROL
3 rounds: supported sit-ups, plank holds, mountain climbers, and slow bicycle crunches.
DAY 3 — LOWER BODY
3 rounds: squats, reverse lunges, calf raises, and wall sits.
DAY 4 — ACTIVE RECOVERY
Take a 20-minute walk and add gentle hip, chest, and hamstring mobility.
DAY 5 — UPPER BODY
3 rounds: push-ups, shoulder taps, triceps dips using a stable chair, and plank holds.
DAY 6 — FUNCTIONAL CONDITIONING
Complete 4 rounds of 30 seconds work and 30 seconds rest: squats, high knees, step-backs, and core work.
DAY 7 — REPEAT AND REFLECT
Repeat your favourite session, record your reps, and set a realistic target for next week.
Training note: Stop if you feel pain, use stable equipment, and speak with a qualified healthcare professional before beginning a new exercise programme.