A full-body bodyweight workout you can do at home
Not a list of exercises to assemble yourself — one actual session, in the order you would do it, with the numbers.
This is Push & Core day, the first session of the Fitness Akhi eight-week programme. It is a circuit: work down the list, rest briefly between exercises, then repeat the whole thing 3 times. Nothing here needs equipment, and it is designed to be done in a space about the size of a bathmat.
| Exercise | Week 1 | Week 8 |
|---|---|---|
| Push-Ups | 10 reps | 18 reps |
| Bodyweight Squats | 15 reps | 26 reps |
| Pike Push-Ups | 8 reps | 14 reps |
| Plank | 30 s | 75 s |
| Downward Dog Push-Ups | 8 reps | 14 reps |
The two columns show where the targets start and where they finish. Every exercise has its own progression table, set by hand rather than by a formula, so a movement you find easy can climb faster than one you don’t. The figures above are the middle of three tiers.
Why a circuit, and not sets
Rounds are the outer loop and exercises the inner one, so you move continuously between movements that use different muscle groups instead of resting between sets of the same one. That keeps a session short enough to actually do on a weekday, and it is the reason the programme fits into one screen at a time.
What the rest of the week looks like
Six days rotate, each with its own focus, so the same exercises never come round two sessions running:
- Push & Core — 5 exercises, 3 rounds
- Legs & Cardio — 7 exercises, 3 rounds
- Full Body — 6 exercises, 3 rounds
- Upper Body — 6 exercises, 3 rounds
- Lower Body & Core — 7 exercises, 3 rounds
- Conditioning — 8 exercises, 3 rounds
Missing a day does not put you behind: your position is how many sessions you have finished, not what date it is, so the programme simply waits.
Try it rather than read it
The first three sessions are free, need no account and take no card. The app shows one exercise at a time with a photograph and a timer, and keeps your screen awake so you are not prodding a phone with wet hands.