Master 5 Bodyweight Exercises

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90 minutes

5 steps

·Beginner

After 90 min: Perform 5 foundational moves with perfect form and build functional strength

What you need

yoga matmirror

The 90-Minute Plan

Learn Push-Ups0–15 min

Start on knees if needed. Lower your chest to the ground, keep elbows at 45 degrees. Do 3 sets of 5-10 reps.

Master Squats15–35 min

Feet shoulder-width apart. Lower hips back and down as if sitting. Keep chest upright. 3 sets of 12-15 reps.

Practice Planks35–55 min

Hold a straight line from head to heels. Engage core. Start with 20-30 second holds. Work up to 1 minute.

Nail Lunges55–75 min

Step forward, lower back knee near ground. Push through front heel to return. 3 sets of 10 per leg.

Glute Bridges75–90 min

Lie on back, knees bent. Raise hips until body is straight. Squeeze glutes. 3 sets of 15 reps.

Pro Tip

Form beats reps. One perfect push-up is better than 10 sloppy ones. Use a mirror to check alignment.

90 min·5 steps

After 90 min: You'll develop balanced muscle strength and improve everyday movement patterns.

12,000

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90 min·5 steps

After 90 min: Hold a stable handstand against the wall for 30 seconds

1,800

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90 min·5 steps

After 90 min: Hold a 2-minute plank and build a strong, injury-resistant core

6,700

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90 min·5 steps

After 90 min: You'll feel more flexible, centered, and energized in just two weeks of daily practice.

10,400

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