You don't need a gym to get stronger. Bodyweight training builds real strength, endurance, and mobility — anywhere. Here are five to try.
1. Full-body circuit
Squats, push-ups, lunges, plank, and glute bridges. Three rounds, minimal rest. Great for overall conditioning.
2. Core focus
Plank variations, dead bugs, bicycle crunches, and leg raises. Quality over quantity — slow and controlled.
3. Lower body burn
Squats, reverse lunges, calf raises, wall sits. Add tempo to make it harder.
4. Upper body push/pull
Push-ups, pike push-ups, and table-row variations. Adjust angle to scale difficulty.
5. Mobility & recovery
Dynamic stretches and yoga-style flows to keep joints healthy between sessions.
Make it stick with FitRay
FitRay turns these into a structured plan with demos and week-by-week tracking, so you always know what's next. Get the app and start today.
