Free
Beginner
Office & Home Workout
Perfect for office workers and home training. Uses chairs, walls, and everyday items. 3 sessions per week for 4 weeks.
Training Sessions
Upper Body
Session 1
25 min
1.Incline Push-up
3 sets× 12 reps
2.Tricep Dip
3 sets× 12 reps
3.Doorframe Row
3 sets× 12 reps
4.Shoulder Taps
3 sets× 15 reps
5.Wall Push-up
3 sets× 15 reps
Lower Body
Session 2
25 min
1.Wall Sit
3 sets
2.Squat
3 sets× 15 reps
3.Lunge
3 sets× 12 reps
4.Calf Raise
3 sets× 20 reps
5.Hip Thrust
3 sets× 12 reps
Core Training
Session 3
20 min
1.Plank
3 sets
2.Dead Bug
3 sets× 12 reps
3.Crunch
3 sets× 15 reps
4.Bird Dog
3 sets× 10 reps
Plan Overview
Duration
4 weeksFrequency
3 sessions/weekGoal
General Fitness
Equipment Needed
Chair
Wall
Doorframe
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