Fitness For People Who Hate Gyms

Session A (Mon/Wed/Fri or 3 non-consecutive days) | Exercise | Sets × Reps | Load | Rest | |---|---|---|---| | 10-Minute Momentum Warmup (round 1) - March in place (or step-touch) | 1 × 60 sec | Bodyweight | 30 sec | | 10-Minute Momentum Warmup - Arm circles (small to medium) | 1 × 30 sec | Bodyweight | 30 sec | | 10-Minute Momentum Warmup - Hip hinges (hands on hips, slow) | 1 × 8 reps | Bodyweight | 30 sec | | 10-Minute Momentum Warmup - Bodyweight squats to a chair (controlled) | 1 × 8 reps | Bodyweight | 45 sec | | Mobility - Cat-Cow | 2 × 6 reps | Bodyweight | 30 sec | | Mobility - World’s Greatest Stretch (no lunge depth needed) | 2 × 4 reps/side | Bodyweight | 45 sec | | Full-body Circuit (repeat) | 3 rounds × 4-6 reps each exercise | See loads below | 90 sec between rounds | | Push-up (incline on counter or wall) | 3 rounds × 4-6 reps | Use incline height that keeps form solid | 0 sec (within circuit) | | Supported single-leg RDL (hold a wall/counter) | 3 rounds × 4-6 reps/side | Bodyweight (add light dumbbell if you have it) | 0 sec | | Glute bridge (feet under knees) | 3 rounds × 8-12 reps | Bodyweight (add plate/backpack if easy) | 0 sec | | Dead bug (slow, controlled) | 3 rounds × 6-10 reps/side | Bodyweight | 0 sec |

Session B (optional extra day: 1-2 days/week) | Exercise | Sets × Reps | Load | Rest | |---|---|---|---| | 10-Minute Momentum Warmup (round 2) - Jump rope alternatives (fast step) | 1 × 60 sec | Bodyweight | 30 sec | | 10-Minute Momentum Warmup - Scapular push-ups (hands on floor or counter) | 1 × 8 reps | Bodyweight | 30 sec | | Mobility - 90/90 hip switches (slow) | 2 × 5 reps/side | Bodyweight | 30 sec | | Mobility - Thoracic rotations (open-book) | 2 × 6 reps/side | Bodyweight | 30 sec | | Full-body Circuit (repeat) | 2 rounds × 6-10 reps each exercise | See loads below | 90 sec between rounds | | Incline push-up (same setup as Session A) | 2 rounds × 6-10 reps | Bodyweight/incline | 0 sec (within circuit) | | Chair-assisted split squat (hold chair/back of couch) | 2 rounds × 6-10 reps/side | Bodyweight | 0 sec | | Hip hinge pattern - suitcase carry (short walk) | 2 rounds × 20-40 sec | Light dumbbell/kettlebell or backpack | 0 sec | | Core - Plank (knees or full) | 2 rounds × 20-35 sec | Bodyweight | 0 sec |

Week 2

Session A (same day pattern as Week 1) | Exercise | Sets × Reps | Load | Rest | |---|---|---|---| | 10-Minute Momentum Warmup (round 1) - March in place (increase speed slightly) | 1 × 60 sec | Bodyweight | 30 sec | | 10-Minute Momentum Warmup - Arm swings (forward/back) | 1 × 30 sec | Bodyweight | 30 sec | | 10-Minute Momentum Warmup - Hip hinges (adds 1-2 seconds pause) | 1 × 8 reps | Bodyweight | 30 sec | | 10-Minute Momentum Warmup - Supported squat (hands on wall/counter) | 1 × 8 reps | Bodyweight | 45 sec | | Mobility - Cat-Cow (slower) | 2 × 6 reps | Bodyweight | 30 sec | | Mobility - World’s Greatest Stretch (reach a bit farther, no forcing) | 2 × 5 reps/side | Bodyweight | 45 sec | | Full-body Circuit (repeat) | 3 rounds × 5-7 reps each exercise | See loads below | 90 sec between rounds | | Push-up (same incline, add 1 rep per set if clean) | 3 rounds × 5-7 reps | Use the same incline so form stays consistent | 0 sec | | Supported single-leg RDL (add light weight if it stays controlled) | 3 rounds × 5-7 reps/side | Dumbbell/kettlebell or backpack (light) | 0 sec | | Glute bridge (pause at top 1 second) | 3 rounds × 10-14 reps | Bodyweight or light added load | 0 sec | | Dead bug (slower tempo) | 3 rounds × 8-12 reps/side | Bodyweight | 0 sec |

Session B (optional extra day: 1-2 days/week) | Exercise | Sets × Reps | Load | Rest | |---|---|---|---| | 10-Minute Momentum Warmup (round 2) - Fast step + arm pump | 1 × 60 sec | Bodyweight | 30 sec | | 10-Minute Momentum Warmup - Scapular push-ups (add 2 seconds at top) | 1 × 10 reps | Bodyweight | 30 sec | | Mobility - 90/90 hip switches (increase ROM slightly) | 2 × 6 reps/side | Bodyweight | 30 sec | | Mobility - Open-book rotations (smooth, not jerky) | 2 × 7 reps/side | Bodyweight | 30 sec | | Full-body Circuit (repeat) | 2 rounds × 8-12 reps each exercise | See loads below | 90 sec between rounds | | Incline push-up | 2 rounds × 8-12 reps | Same incline as Week 1 | 0 sec | | Split squat (chair-assisted, add range if comfortable) | 2 rounds × 8-12 reps/side | Bodyweight | 0 sec | | Suitcase carry (slightly longer) | 2 rounds × 30-50 sec | Light dumbbell/kettlebell/backpack | 0 sec | | Plank (increase hold by 5-10 sec) | 2 rounds × 25-45 sec | Bodyweight | 0 sec |

If you only have time for one session, do Session A. If you have two or three days, keep the circuit work consistent and let the warmup/mobility do its job.

Training Notes

Warmups aren’t filler here - they’re part of the workout. The 10-Minute Momentum Warmup is short on purpose, but it should make you feel warmer and more coordinated, not out of breath. If your hips feel tight, take extra control reps in the hinge and squat portions before you move to cat-cow and stretching. Ask yourself: Do I feel smoother after the warmup, or just “tired”? If it’s tired, you’re going too hard too early.

For the circuit exercises, use these form cues every time: - Incline push-up: body stays in a straight line from head to heels; elbows track back at about a 30-45° angle; stop when you lose the line. - Supported single-leg RDL: hips move back, knee stays softly bent, and your torso doesn’t twist. Hold the wall/counter lightly - enough to steady you, not enough to do the work for you. - Glute bridge: ribs stay down (don’t over-arch), pause briefly at the top in Week 2, and keep your feet planted where you can control the lowering. - Dead bug: slow reaches; lower your back toward the floor without forcing it; if you can’t keep control, shorten the range.

A common mistake in Weeks 1-2 is using “too heavy” even when the workout looks light. If you have dumbbells or a kettlebell, keep them light until your reps stay crisp. A simple load rule: choose weight so the last reps in each set feel like you could still do 2 more with clean form.

Progression in this phase is mostly rep-based, not weight-based. In Week 2, your default progression is: - add 1 rep per set on push-ups if the incline stays the same and your form holds - add 1-2 reps per side on the single-leg RDL if balance and control stay steady - add a 1-second pause on glute bridges - add 5-10 seconds to your plank holds if you can keep your hips from sagging

Mobility should feel like opening, not wrestling. World’s Greatest Stretch and open-book rotations: stop before you hit sharp discomfort. You should feel tension ease during the move, not symptoms intensify afterward.

For recovery, keep rest simple: 90 seconds between circuit rounds is the target. If you need longer, shorten the circuit load by dropping reps (not stopping the session). Consistency beats intensity when you’re building a gym-free routine.

Your takeaway for these two weeks: earn the habit. Finish each session with enough control that you could do it again tomorrow, then let the warmup and circuit do the heavy lifting for momentum. When you’re ready, the next phase will build on this foundation with slightly bigger challenges - without breaking the routine you just started.

End of chapter one. 4 more chapters in the full book.