Workout

This program was designed to build my general strength, enhance body look, develop cardiovascular health and increase mental resilience. The structure prioritizes efficiency and sustainability: short sessions, minimal equipment, fully home-based so I can work out regardless of season or schedule.

The core ideas I follow are consistency over intensity and progressive overload. It’s okay if I have trouble performing the exercises with perfect technique or reach muscle failure before completing the set. The main goals are to simply start the workout and push myself to do the best I can.

Routine

The pattern: 3 different workouts (A, B, C), each repeated twice per week. Each session ~30-40 minutes total. minimal rest between exercises, 60-90 sec rest between rounds.

Workout A - Push + Core

Warm-up (5 min): Arm circles, wrist circles, cat-cow, push-up position shoulder taps

Circuit 1 - 3 rounds

Circuit 2 - 3 rounds

Finisher: Max time Plank

Workout B - Pull + Legs

Warm-up (5 min): Leg swings, hip circles, glute bridges, band pull-aparts

Circuit 1 - 3 rounds:

Circuit 2 - 3 rounds:

Finisher: Max time Wall Sit.

Workout C - Full Body + Conditioning

Warm-up (5 min): Jumping jacks, arm circles, bodyweight squats, mountain climbers

Circuit - 5 rounds

The goal is to keep moving despite the urge to stop.

Progression

Progress by:

1. Adding 2 reps per exercise
2. Slowing the eccentric (lowering) phase to 3 seconds
3. Reducing rest periods by 10-15 seconds

Alternatives

I don’t have any equipment as for now, so I use following exercise alternatives:

Workout A

Workout B

Workout C