4-week home workout with no equipment
For beginners and anyone getting back into training. All you need is a bit of floor space.
Each session takes about 25–35 minutes. Weeks 1–3 get a little harder each week; week 4 is lighter so your body can recover before you move on.
Your 4-week plan
Weeks 1–3 add reps and sets step by step. Week 4 is lighter on purpose so you recover and come back stronger.
| Exercise | Wk 1 | Wk 2 | Wk 3 | Wk 4(recovery) |
|---|---|---|---|---|
| Bodyweight squat | 3×10 | 3×12 | 4×14 | 2×10 |
| Push-up | 3×6 | 3×8 | 4×10 | 2×6 |
| Glute bridge | 3×12 | 3×14 | 4×16 | 2×12 |
| Front plank hold | 3×20s | 3×30s | 4×40s | 2×20s |
| Exercise | Wk 1 | Wk 2 | Wk 3 | Wk 4(recovery) |
|---|---|---|---|---|
| Walking lunge (bodyweight) | 3×8/side | 3×10/side | 4×12/side | 2×8/side |
| Bird dog | 3×8/side | 3×10/side | 4×12/side | 2×8/side |
| Mountain climber | 3×20s | 3×25s | 4×30s | 2×20s |
| Side plank hold | 2×15s/side | 2×20s/side | 3×25s/side | 2×15s/side |
| Exercise | Wk 1 | Wk 2 | Wk 3 | Wk 4(recovery) |
|---|---|---|---|---|
| Bodyweight squat | 3×12 | 3×14 | 4×16 | 2×12 |
| Push-up | 3×8 | 3×10 | 4×12 | 2×8 |
| Dead bug | 3×8/side | 3×10/side | 4×12/side | 2×8/side |
| Mountain climber | 3×25s | 3×30s | 4×35s | 2×25s |
Rest 60–90 seconds between sets. Train on three non-consecutive days, e.g. Monday, Wednesday, Friday.
How to do the exercises
Bodyweight squat
High-rep leg endurance and the movement pattern behind every load carry.
- Sit down and back until the thighs are at least parallel.
- Stand tall and squeeze the glutes.
Tips: Chest up, weight mid-foot · Knees track over toes
Avoid: Heels lifting · Cutting depth as fatigue sets in
Push-up
Foundational horizontal press with built-in core work.
- Lower the chest to just above the floor, elbows at about 45°.
- Push the floor away and spread the shoulder blades at the top.
Tips: Squeeze glutes · Elbows back, not out
Avoid: Sagging hips · Head poking forward
Glute bridge
Floor-based glute activation and a gentle hip extension builder.
- Tuck the pelvis and drive the hips up.
- Squeeze the glutes hard for one second, lower slowly.
Tips: Ribs down · Push through the heels
Avoid: Arching the lower back instead of extending the hips
Front plank hold
Anti-extension hold; the safest way to build trunk endurance for load carriage.
- Squeeze glutes and quads, tuck the ribs and hold one straight line.
- Breathe normally through the hold.
Tips: Push the floor away · Ribs down, glutes on
Avoid: Sagging hips · Holding the breath
Walking lunge (bodyweight)
Single-leg strength and stability — directly transfers to marching under load.
- Step forward and lower the back knee to just above the floor.
- Drive through the front heel into the next step.
Tips: Torso upright · Long enough step to keep the knee behind the toes
Avoid: Short steps that jam the front knee forward
Bird dog
Low-load spinal stability and coordination work.
- Extend the opposite arm and leg until they are level with the torso.
- Hold briefly, return with control and switch sides.
Tips: Hips level · Long from fingertips to heel
Avoid: Rotating the hips · Arching the lower back
Mountain climber
Fast trunk and hip-flexor conditioning from a plank position.
- Drive one knee towards the chest, then switch quickly.
- Keep the hips level and low.
Tips: Hips stay down · Quiet feet
Avoid: Bouncing the hips up and down
Side plank hold
Lateral trunk endurance that keeps the hips honest under a pack.
- Lift the hips into a straight line and hold.
- Repeat on the other side.
Tips: Stack shoulder, hip and ankle
Avoid: Rolling the chest towards the floor
Dead bug
Teaches trunk stability while the limbs move — excellent prehab.
- Press the lower back into the floor.
- Slowly extend the opposite arm and leg, then return and switch.
Tips: Lower back glued to the floor · Exhale as you extend
Avoid: Letting the back arch · Moving too fast
Warm up for 5 minutes first. Stop if you feel sharp pain, and talk to a doctor or physiotherapist first if you have an injury or health condition.
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