Here’s a simple, core‑focused, no‑weights workout built around push‑ups, wall sits, crunches, Russian twists, and other bodyweight moves. Adjust reps or time based on your level and stop if you feel pain.greatist+5
Warm‑up (3 minutes)
- 30 seconds marching in place
- 30 seconds arm circles (15 sec each direction)
- 30 seconds gentle torso twists
- 30 seconds hip circles
- 1 minute easy jumping jacks or step jacks
Main workout (3 rounds)
Perform each exercise back‑to‑back, then rest 60–90 seconds between rounds.
- Push‑ups – 10–15 reps
- Full, knee, or wall push‑ups; keep body in a straight line and core tight.calixpert+2
- Wall sit – 30–45 seconds
- Back flat against the wall, knees about 90 degrees, weight in heels, core braced.zozofit
- Standard crunches – 15–20 reps
- On your back, knees bent, lift shoulders off floor using your abs, not your neck.health+2
- Russian twists – 20 total twists (10/side)
- Sit slightly leaned back, heels down or lifted; twist chest side to side, moving from ribs not just arms.reddit+2
- Plank – 30–45 seconds
- Forearm or high plank; body straight, glutes and abs tight, don’t let hips sag.outsideonline+2
- Glute bridge – 15–20 reps
- On your back, feet flat, squeeze glutes and lift hips until body forms a straight line from knees to shoulders.greatist+1
- Dead bug – 10–12 reps/side
- On your back, arms up, knees bent 90°; slowly extend opposite arm and leg while keeping low back on the floor.health+1
Cool‑down (2–3 minutes)
- Gentle standing quad stretch – 20 seconds/side
- Hamstring stretch (reach toward toes sitting or standing) – 20–30 seconds
- Chest stretch in a doorway or with hands behind back – 20–30 seconds
- Deep breathing: 5 slow inhales through nose, long exhales through mouth
Do this routine 3–4 times per week; as you get stronger, add a fourth round, increase hold times, or slow the tempo to keep your core challenged.nutritionsource.hsph.harvard+4