Simple Home Workout: No equipment needed

I used the arm of my sofa. Perfect height!

Quick question: how many days a week should a total beginner do this? I don't want to burn out in the first fortnight.

Start with 3 days a week. Monday, Wednesday, Friday is the standard setup. Your muscles need those rest days to actually grow and recover, especially when you're just starting out.

Agreed. 3 days is plenty. If you feel restless on off-days, just go for a walk. In Canada, we call that 'getting some fresh air before the blizzard hits' haha.

Don't forget core work. Planks are obvious, but 'Dead Bugs' are much better for learning how to stabilise your spine without equipment. Total game changer for back pain too.

Dead bugs feel so easy until you realize you've been doing them wrong for years. Keep that lower back glued to the floor!

Does anyone else use water jugs for weight? I've got two gallon jugs filled up for lunges and overhead presses. Cheapest 'dumbbells' I've ever owned.

I use a backpack filled with textbooks for my squats. It's a bit awkward but it works!

The backpack idea is clever! I might try that once the bodyweight version stops being so hard. Right now, gravity is enough of a challenge for me.

Honestly, you can get very far with just bodyweight if you play with the variables. Try '1.5 reps'—go all the way down, halfway up, back down, then all the way up. That's one rep. It doubles the time under tension.

MidwestMike knows what's up. Paused reps are great too. Hold the bottom of a push-up for 2 seconds. You'll be shaking in no time.

Does anyone have a good 'cool down' routine? I always just collapse on the rug and check my phone which probably isn't ideal.

Just some basic static stretching. Child's pose, pigeon stretch for the hips, and maybe a chest stretch against a door frame. 5 minutes is all you need.

Pigeon stretch is the goat for desk workers. My hips are always tight as a drum.

Thanks for all the tips everyone. It's much less intimidating starting out when you realize you don't need a fancy gym or expensive gear to get moving.

Agreed. Just gotta keep showing up. See you guys in the circuit!