MyLifts

Bodyweight home workout

Make room for a short session using your body weight, a floor mat and a stable surface for incline push-ups. There are no jumping movements or timed circuits, so you can focus on one controlled set at a time.

30 minutes, approximatelyBeginnerBodyweight
See the workoutChoose your app ↗

Your workout preview

Working sets. Add warm-up sets as needed and choose your own loads for weighted exercises.
ExerciseSets × repsRest
1
Squat (Bodyweight)

Keep your feet planted and sit down between your hips through a comfortable range.

Alternative

Controlled sit-to-stand from a stable chair

2 × 1075s
2
Incline Push Ups

Use a sturdy, immovable surface and lower your chest towards it with your body in a straight line.

Alternative

Wall push-up

2 × 875s
3
Reverse Lunge

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

2 × 875s
4
Glute Bridge

Lie with your feet planted and lift your hips without arching your lower back at the top.

Alternative

Smaller-range glute bridge

2 × 1260s
5
Bird Dog

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

2 × 860s

How to use this plan

  • 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.
Save the plain-text workout ↓
Import into MyLifts 2.0 or GIRLPOWER 1.0

The workout file is for the native MyLifts 2.0 and GIRLPOWER 1.0 builds with JSON backup import. MyLifts 1.x is not supported. GIRLPOWER is coming soon. Check your app version before importing.

  1. Download the workout JSON file and save it to Files on your iPhone or iPad.
  2. In MyLifts 2.0, open Settings and select Import MyLifts backup. In GIRLPOWER, open Settings → Tracking preferences → Import training backup.
  3. Choose the file, then find the plan in your routine library. Review the exercises and set your own weights before starting.

The file adds one routine. It contains no workout history or personal records, and does not turn on optional tracking. Reimporting the same file keeps one copy and preserves later edits.

One-tap opening of this routine is not available yet. Explore MyLifts or meet GIRLPOWER.

Keep the plan.
Track the progress.

Pick your training space. Your sets, weights and rest times belong together.

MyLifts

A focused workout tracker for your lifts and routines. Explore the next chapter for iPhone and iPad.

Explore MyLiftsView on the App Store ↗
MyLifts routine library preview

Questions before you start

Can I make this a quiet apartment workout?

The plan has no jumps. Use a mat if comfortable, step rather than hop between positions and place your hands and feet down gently.

How do I make bodyweight exercises harder?

First improve control and repeatability. A lower push-up support or a slightly larger comfortable range may increase difficulty. Change one thing at a time, and do not use unstable furniture to make an exercise harder.

More workouts to explore

All workouts ↗