7-DAY
HOME WORKOUT

Push-up

4 × 8–12 · feet elevated

Bulgarian Split Squat

3 × 8–10 · each leg

Pike Push-up

3 × 6–10

Glute Bridge

3 × 10–12

Chair Dip

3 × 8–12

Towel Curl

3 × 12

Single-Leg Calf Raise

3 × 12–15

Lying Leg Raise

3 × 8–12 · knees slightly bent

Cat-Camel

2 × 10

Hip Flexor Stretch

2 × 90 sec · each side

90/90 Hip Switch

2 × 10 · each side

Deep Squat Hold

3 × 30 sec

Thoracic Rotation

2 × 10 · each side

Doorway Chest Stretch

2 × 30 sec · each side

Dead Bug

3 × 10 · each side

Plank

3 × aim for 90 sec+

Bird Dog

2 × 10 · each side

Towel Door Row

4 × 8–12

Towel Lat Pullover

3 × 12

Reverse Lunge

3 × 8–10 · each leg

Nordic Negative

3 × 8–10 · feet must be anchored

Decline Push-up

3 × 8–12

Prone Y-T-W Raises

3 × 10 · each position

Wall Sit

3 × 30–45 sec

Lying Leg Raise

3 × 8–12 · knees slightly bent