NO GYM. NO PROBLEM.
DO THIS EVERY ALTERNATE DAY :

1. PUSH-UPS 1. PUSH-UPS
• 3 sets × 10–20 reps
Goal: Build your chest, shoulders, and triceps.

2. BODYWEIGHT SQUATS
• 3 sets × 15–20 reps
Goal: Strengthen your legs and improve endurance.

The only 6 exercises you need to lose fat and
build muscle at home.

1. Pushups 1. Pushups → chest, shoulders, triceps
2. Goblet Squat → legs and glutes
3. DB Row → back
4. Romanian Deadlift → hamstrings and glutes
5. DB Shoulder Press → shoulders
6. Reverse Lunge → legs, one side at a time

Two dumbbells and a floor. That's every muscle covered.

The only 5 exercises you need to lose fat and
build muscle at home.

1. Pushups 1. Pushups → chest, shoulders, triceps

4 sets of as many clean reps as you can
Too easy? Elevate your feet
Too hard? Do them on your knees or against a counter

The best upper body pushing move with zero equipment.

The only 3 types of cardio you need to lose fat.

1. Walking 1. Walking

The king of fat loss cardio. It burns fat without spiking your hunger, beating up your joints, or eating your muscle.

8,000 to 10,000 steps a day, plus 10 minutes after meals. This does the heavy lifting.

The exercises that build the V taper that
makes your waist look smaller.

1. Pull-ups 1. Pull-ups
Build the lat width that creates the V from top down.

2. Lat pulldown
The pull-up builder. Widens your back with control.