🌱 Full-Body Beginner (Bodyweight)

Follow the days in order. Rest days are part of the plan.

Day 1: 3×10 squats · 3×8 wall push-ups · 3×12 glute bridges · 3×20s plank
Day 2: Rest or 20-min walk
Day 3: 3×8 reverse lunges · 3×8 knee push-ups · 3×12 hip hinges · 3×20s side plank
Day 4: Rest
Day 5: Full Day-1 circuit again
Day 6-7: Active rest — walking, stretching

Start each session with 3-5 minutes of easy warm-up. Stop any exercise that causes sharp pain.