@ren.lifts1: no equipment, no space, no shoes. two workouts, run twice a week, all of it inside the footprint of a yoga mat. 🤍 the honest part first: bodyweight training runs out of road on legs much faster than on upper body. your legs carry you around all day, so twenty bodyweight squats stops being hard fairly quickly. your chest and core do not have that problem, and push-ups stay useful for a long time. so the progression slide matters more here than in any gym plan. when it gets easy you don't add weight, you change the terms — five seconds down instead of two, a pause at the bottom, shorter rest, then eventually one leg instead of two. a five-second squat with a two-second pause is a genuinely different exercise to a fast one, and it costs nothing. single-leg work is where bodyweight training gets its second life. halving your base of support roughly doubles the load with no equipment at all. this is a real programme for a few months, not a placeholder. last slide is both workouts on one screenshot. Here is the whole 2-day plan written out, so you do not have to swipe back and forth in the gym: Day 1 — Lower 🦵 Bodyweight squat, glute bridge, reverse lunge + side plank. Day 2 — Upper 💪 Push-up, dead bug, bird dog + plank. Slow the lowering to 5 seconds. Pause at the bottom. Cut the rest to 45 seconds. Move to one leg. You will outgrow bodyweight legs long before bodyweight upper body. That's normal. Save this so you know exactly what to do on your next session — and send it to the friend who keeps saying she wants to start. 🫶 training at home right now, or in a gym? #gymgirl #workoutplan #homeworkout #dumbbellworkout #fitnessjourney

Ren

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Wednesday 16 September 2026 14:29:50 GMT