Programme 1: Bodyweight Essentials
No equipment needed. Three sessions per week, 20–25 minutes each. Ideal for beginners or anyone training at home or while travelling.
Session Layout (3 rounds, 50 s rest between rounds)
| Exercise | Reps | Key Cue |
|---|---|---|
| Bodyweight squat | 12 | Knees track over toes, chest upright |
| Push-up (knees or toes) | 8–10 | Elbows at ~45°, full range of motion |
| Reverse lunge | 8/leg | Step back, lower until rear knee nears floor |
| Plank hold | 25 sec | Hips level, squeeze glutes, breathe steadily |
| Glute bridge | 12 | Pause 2 sec at top, squeeze glutes |
| Superman hold | 10 | Lift arms + legs 5 cm off floor, hold 2 sec |
Progress by adding reps, a fourth round or slower tempos (3 seconds down, 1 second up).
Programme 2: Dumbbell Strength Split
Three days per week with a push/pull/full-body structure. Requires dumbbells (adjustable or a small rack covering 5–20 kg). Sessions take 35–40 minutes.
Day A — Push + Squat Pattern
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet squat | 3 × 10 | 75 sec |
| Dumbbell bench press | 3 × 10 | 75 sec |
| Overhead press | 3 × 8 | 60 sec |
| Lateral raise | 2 × 12 | 45 sec |
| Plank | 3 × 30 sec | 45 sec |
Day B — Pull + Hinge Pattern
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Romanian deadlift | 3 × 10 | 75 sec |
| Bent-over row | 3 × 10 | 75 sec |
| Single-arm row | 2 × 10/side | 60 sec |
| Bicep curl | 2 × 12 | 45 sec |
| Dead bug | 3 × 8/side | 45 sec |
Day C — Full Body + Conditioning
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking lunges | 3 × 8/leg | 60 sec |
| Push-ups | 3 × max | 60 sec |
| Dumbbell thruster | 3 × 10 | 60 sec |
| Farmer's carry | 3 × 30 m | 60 sec |
| Mountain climbers | 3 × 20 | 45 sec |
Mobility Routine (Any Day, 12 Minutes)
A daily-friendly sequence to improve joint range of motion and reduce stiffness. Can serve as a warm-up, cool-down, or standalone session.
- Cat-cow — 10 reps, slow breathing
- Hip 90/90 — 30 sec per side
- World's greatest stretch — 5 per side
- Thoracic rotation — 6 per side, 3 sec hold
- Wall slide — 10 reps, back flat to wall
- Deep squat hold — 45 sec (use support if needed)
Progression principle: Increase one variable (weight, reps or sets) every 2–3 weeks. Avoid increasing all simultaneously. If you stall, add a deload week at 60% effort before resuming.
Important: These programmes are general guidelines, not individualised prescriptions. Consult a qualified exercise professional or healthcare provider before beginning, particularly if you have injuries or chronic conditions. Outcomes depend on individual factors including consistency, recovery, nutrition and genetics.