Day 3 — Strength micro-set

Week 1 · Wed · Strength · ~14 min · No HR target — focus on form and tempo

Today's exercises

• Bodyweight Squat

  3 × 12–15 bodyweight squats, controlled tempo.

  • Feet shoulder-width, toes slightly out
  • Sit back through hips; knees track over toes
  • Chest tall, full depth if mobility allows

  Form reference: Wikimedia Commons · CC BY-SA 4.0

• Push-up (or Knee Push-up)

  3 × 8–12 push-ups (knees-down counts).

  • Hands under shoulders, body in one line
  • Lower until elbows ~90°; touch chest if possible
  • Drop to knees rather than break form

  Form reference: Wikimedia Commons · CC BY-SA 3.0

• Inverted Row (Door-frame or Table)

  3 × 8–12 inverted rows.

  • Body straight from heel to head
  • Pull chest to bar; squeeze shoulder blades together
  • Walk feet forward to make it easier

  Form reference: Wikimedia Commons · CC BY-SA 3.0

• Glute Bridge

  3 × 12–15 glute bridges.

  • Heels under knees, ribs down
  • Drive through heels; squeeze glutes at the top
  • Hold 1–2 s at the top of each rep

  Form reference: Wikimedia Commons · CC BY-SA 4.0

• Plank

  3 × 30–45 s plank holds.

  • Forearms under shoulders, body in a line
  • Brace abs as if expecting a punch
  • Drop the moment hips sag — quality over time

  Form reference: Wikimedia Commons · CC BY-SA 3.0