The hardest part of training isn’t the workout — it’s turning up for the third week. This plan is built to be short enough that you keep going, and progressive enough that you feel stronger every week.
The rules
- Three sessions a week, never two days in a row.
- Each session is 25–30 minutes, including a 5-minute warm-up.
- Stop every set with one or two good reps left in the tank.
Week 1 — Learn the moves
Two rounds of: 10 bodyweight squats, 8 incline push-ups (hands on a bed or table), 12 banded glute bridges, 10 banded rows and a 20-second plank. Rest 60 seconds between exercises.
Week 2 — Add a round
Same exercises, three rounds. If the squats feel easy, loop a light band above your knees.
Week 3 — Add resistance
Move up one band level on rows and bridges, and add two reps to every exercise. Plank goes to 30 seconds.
Week 4 — Add a finisher
Finish each session with 3 × 30 seconds of jump rope (or jumping jacks). By now the routine is a habit — and you’re ready for heavier bands or your first dumbbell.
