Bodyweight-Only Circuit

An equipment-free full-body session; progress by moving to harder variations as reps get easy, taking sets near failure. Duration is a default, not a cap.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Bodyweight Squat
3 sets x 15-25 reps, ~60 sec rest
Progress to split squats when easy.
2
Push-Up
3 sets x 8-20 reps, ~60 sec rest
Use incline or knees to regress.
3
Inverted Row
3 sets x 8-15 reps, ~75 sec rest
Use a table edge or low bar.
4
Reverse Lunge
2 sets x 10-15/leg, ~60 sec rest
Unilateral legs.
5
Pike Push-Up
2 sets x 8-15 reps, ~60 sec rest
Vertical push.
6
Glute Bridge
2 sets x 15-25 reps, ~45 sec rest
Hip hinge; single-leg to progress.
7
Plank
2 sets x 30-60 sec, ~45 sec rest
Core.

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