Full Body Strength — 20 Min No Equipment

RPE 7-8/10 | 20 MIN | Full Body | No Equipment | Apartment Quiet

Format: 40s ON / 20s OFF x 3 Rounds (6 moves) = 15 min + 2 min warm-up + 3 min cool-down = 20 min

🔥 2-Min Warm-up (40s each)

How-to: Feet shoulder-width, toes slightly out, sit hips back and down, chest tall, drive through heels to stand. Knees track over toes.

Cue: Ribs down, knees out. Easier: Half squat | Harder: 3-sec down + pause

How-to: Hands on couch edge, body straight head to heels, lower chest to edge, push up. Elbows 45°.

Cue: Glutes tight, no hip sag. Easier: Higher surface | Harder: Floor push-up

How-to: On back knees bent, feet hip-width, lift hips high squeeze glutes 2 sec, lower slow. Ribs down.

Cue: Heels heavy, no low-back arch. Easier: Hold only | Harder: Single-leg bridge

How-to: Stand tall, step back, both knees 90°, front knee over ankle, push front heel to stand. Alternate.

Cue: Chest tall, no leaning forward. Easier: No deep lunge | Harder: Add 2-sec pause at bottom

How-to: High plank feet slightly wider, tap opposite shoulder, hips dead still, no rotation.

Cue: Push floor away, abs tight. Easier: From knees | Harder: 3-sec hold per tap

How-to: Face down arms in Y, lift chest + arms low, pull elbows down to W squeezing back, return to Y.

Cue: Chin tucked, exhale on pull to W. Easier: Small lift | Harder: Hold W 2 sec