Level 1
Home Workout · No Equipment
🏠 LVL 1

Full Body Routine

Repeat the entire circuit 2 to 3 times. Rest 2 minutes between circuits. Move with intent, breathe, and stop one rep before form breaks.

10
Exercises
2-3×
Circuits
2 min
Rest
The circuit, exercise by exercise
10 Moves
Video · Demo 1
Normal Push-ups
Till Failure

Start on your knees if needed. Keep elbows ~45° from the torso, full range of motion.

Video · Demo 2
Diamond Push-ups OR Chair Dips
Till Failure

Start on your knees if needed. Pick the variation that lets you reach failure with clean form.

Video · Demo 3
Decline Push-ups
Till Failure

Elevate your feet on a chair or low surface. Targets upper chest and front delts.

Video · Demo 4
Supermans
25 Reps

Squeeze your glutes and lower back at the top. Slow on the way down.

Video · Demo 5
Towel Pull-ups
Till Failure

Loop a thick towel over a sturdy door or beam. Grip = forearm bonus. Pull chest to hands.

Video · Demo 6
Knee Tucks OR Crunches
Till Failure

Controlled tempo. Exhale on the contraction. No yanking on the neck.

Video · Demo 7
Cross-body Mountain Climbers
1 Min Continuous

Drive opposite knee toward opposite elbow. Hips low, core braced.

Video · Demo 8
Squats
100 Reps

Break across them in mini-sets if needed. Hit depth on every rep — thighs parallel or below.

Video · Demo 9
Lunges
50 Reps

25 per leg, alternating. Front knee tracks over toes, back knee kisses the floor.

Video · Demo 10
Calf Raises
30 Reps

Full stretch at the bottom, full squeeze at the top. Pause 1 second at peak contraction.