A simple bodyweight routine with 3 levels for squats, push-ups, shoulders/back, and core.
Start at the level that feels doable and move up only when it feels comfortable and pain-free.
If you currently have pain or a recent injury, please get cleared by your
medical or physical therapy provider before starting.
Never push into sharp, burning, or shooting pain. Use an easier version or a
smaller range of motion and keep everything pain-free.
Move slow and with control. Breathe normally. Aim for 8–12 reps per set and rest 60–120 seconds between sets,
stopping before sharp or uncomfortable pain.
Exercise 1 of 1
Bodyweight · Warm-up
Loading…
Sets:–Repetitions:–Focus:–Rest:–
Choose your difficulty: start with Level 1. If that feels too easy, click Level 2 or Level 3 above.