Bodyweight home workout
Try twice per week on non-consecutive days, starting with fewer sets if needed.

Squat (Bodyweight): 2 × 10 reps; rest 75s
Keep your feet planted and sit down between your hips through a comfortable range.
Alternative: Controlled sit-to-stand from a stable chair

Incline Push Ups: 2 × 8 reps; rest 75s
Use a sturdy, immovable surface and lower your chest towards it with your body in a straight line.
Alternative: Wall push-up

Reverse Lunge: 2 × 8 reps; rest 75s
Use a hand support if needed, step back and lower under control. Do 8 reps per side; one set includes both sides.
Alternative: Supported split squat with a shorter range

Glute Bridge: 2 × 12 reps; rest 60s
Lie with your feet planted and lift your hips without arching your lower back at the top.
Alternative: Smaller-range glute bridge

Bird Dog: 2 × 8 reps; rest 60s
From hands and knees, reach an opposite arm and leg out without rotating your hips. Do 8 reps per side; one set includes both sides.
Alternative: Reach one limb at a time

Start with easy movement and lighter practice sets for the first exercises. The listed sets are working sets.
Choose a load or variation you can control, leaving about two or three more reps possible. Stop for pain or loss of control.
Rest times and session lengths are starting estimates. Allow extra time for equipment setup or longer rests.
The lunge and bird dog targets are per side. Use stable furniture that will not slide, tip or roll.
This equipment-free session has no loaded pulling exercise. For a broader weekly plan, add a properly anchored resistance-band row or a gym pulling session when available.

https://mylifts.app/workouts/bodyweight-home-workout/