08/30/2026
✨here's a NO- EQUIPMENT plan focused on rebuilding strength, improving core function, increasing fitness, and supporting gradual fat loss.✨👇🏾
Weekly schedule
Monday: Full body + core
Tuesday: Cardio
Wednesday: Lower body + core
Thursday: Rest / easy walk
Friday: Full body + core
Saturday: Cardio
Sunday: Rest
WEEK 1 — Rebuild
Monday — Full Body
Do 2 rounds:
Chair/bodyweight squats × 10
Glute bridges × 12
Wall push-ups × 10
Reverse lunges × 8/leg
Bird dogs × 8/side
Calf raises × 15
Tuesday — Cardio
25–30 min brisk walk
Wednesday — Lower Body + Core
Do 2–3 rounds:
Squats × 12
Step-back lunges × 8/leg
Glute bridges × 15
Side leg raises × 10/side
Heel slides × 10/side
Bird dogs × 8/side
Friday — Full Body
2–3 rounds:
Squats × 12
Alternating reverse lunges × 8/leg
Wall push-ups × 10
Glute bridges × 15
Standing knee raises × 10/side
Bird dogs × 8/side
Saturday
30–35 min brisk walk
WEEK 2 — Build
Increase to 3 rounds for the strength workouts.
Monday
Squats × 15
Glute bridges × 15
Incline/wall push-ups × 12
Reverse lunges × 10/leg
Bird dogs × 10/side
Calf raises × 20
Tuesday
30–35 min brisk walk
During the walk, add:
1 min faster + 2 min normal × 6
Wednesday
Squats × 15
Reverse lunges × 10/leg
Single-leg glute bridge × 8/leg (only if comfortable)
Side leg raises × 12/side
Heel slides × 12/side
Bird dogs × 10/side
Friday
Repeat Monday.
Saturday
35–40 min brisk walk
WEEK 3 — Stronger + fitter
Monday — Full Body
3 rounds
Squats × 15
Reverse lunges × 10/leg
Glute bridges × 20
Incline push-ups × 10–12
Bird dogs × 10/side
Calf raises × 20
Tuesday — Cardio
35–40 min
Try:
5 min easy
2 min brisk
1 min faster
Repeat 8 times
5 min easy
Wednesday — Legs + Core
3 rounds
Squats × 15
Alternating lunges × 10/leg
Glute bridges × 20
Side leg raises × 15/side
Heel slides × 12/side
Bird dogs × 10/side
Friday — Full Body Circuit
Do 3 rounds:
40 sec work / 20 sec rest
