Program
Strength at home, no kit
by Jace
Three twenty-minute sessions a week with nothing but your bodyweight. Jace builds from wall push-ups to full ones and from bridges to single-leg bridges: the same patterns, a little harder every week.
- Beginner
- Home
- No equipment
Week 1Learn the patterns
Day 119 min
- Wall Push-Up3 × 12
- Bodyweight Squat3 × 12
- Glute Bridge3 × 12
- Dead Bug2 × 8
- Front Plank2 × 20 s
Day 217 min
- Reverse Lunge3 × 8
- Wall Push-Up3 × 12
- Prone Y Raise2 × 10
- Wall Sit2 × 30 s
- Standing Calf Raise2 × 15
Day 317 min
- Bodyweight Squat3 × 12
- Glute Bridge3 × 12
- Scapular Push-Up2 × 10
- Front Plank2 × 20 s
- Dead Bug2 × 8
Week 2More reps
Day 122 min
- Knee Push-Up3 × 10
- Bodyweight Squat3 × 15
- Glute Bridge3 × 15
- Dead Bug3 × 10
- Front Plank3 × 25 s
Day 222 min
- Reverse Lunge3 × 10
- Knee Push-Up3 × 10
- Prone Y Raise3 × 10
- Wall Sit3 × 30 s
- Standing Calf Raise3 × 15
Day 320 min
- Bodyweight Squat3 × 15
- Glute Bridge3 × 15
- Scapular Push-Up3 × 10
- Front Plank3 × 25 s
- Prone Back Extension2 × 10
Week 3Harder versions
Day 122 min
- Knee Push-Up3 × 12
- Bodyweight Squat3 × 15
- Single-Leg Glute Bridge3 × 8
- Dead Bug3 × 10
- Front Plank3 × 30 s
Day 223 min
- Split Squat3 × 8
- Knee Push-Up3 × 12
- Prone T Raise3 × 12
- Wall Sit3 × 40 s
- Standing Calf Raise3 × 15
Day 320 min
- Reverse Lunge3 × 10
- Single-Leg Glute Bridge3 × 8
- Prone Y Raise3 × 10
- Front Plank3 × 30 s
- Prone Back Extension3 × 10
Week 4Put it to the test
Day 124 min
- Push-Up3 × 8
- Bodyweight Squat3 × 20
- Single-Leg Glute Bridge3 × 10
- Dead Bug3 × 12
- Front Plank3 × 40 s
Day 224 min
- Split Squat3 × 10
- Push-Up3 × 8
- Prone Y Raise3 × 12
- Wall Sit3 × 45 s
- Standing Calf Raise3 × 20
Day 324 min
- Reverse Lunge3 × 12
- Push-Up3 × 10
- Single-Leg Glute Bridge3 × 10
- Front Plank3 × 45 s
- Prone Back Extension3 × 12