5d • Workout Centre
Daily Body Weight Workout #29
Full-Body Strength Density
Goal: Increase total work capacity with controlled strength movements.
Warm-Up (5 min)
- Jumping jacks × 45 s
- Inchworm walkouts × 5
- Bodyweight squats × 15
- Arm circles × 20
- Plank hold × 20 s
Main Circuit (20 min)
4 rounds | Rest 30–45 s
- Squat → calf raise × 15
- Push-ups × 12–15
- Reverse lunges × 12 each leg
- Plank shoulder taps × 20
- Glute bridge (2s squeeze) × 15
- Mountain climbers × 40 s
Cool-Down (5 min)
Hamstrings · Quads · Chest · Deep breathing
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Daily Body Weight Workout #29
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