You do not need a gym membership or an hour of free time to build real strength. This 30-minute full-body routine uses nothing more than a push-up board and a resistance band set, and it hits every major muscle group. Do it 3–4 times per week.
Warm-Up (4 minutes)
Jumping jacks — 60 seconds. Arm circles — 30 seconds each direction. Bodyweight squats — 60 seconds. World's greatest stretch — 60 seconds.
Circuit A: Push (8 minutes)
Three rounds of: 10 board push-ups (chest position), 12 band chest presses, 15-second plank hold. Rest 30 seconds between rounds.
Circuit B: Pull & Legs (8 minutes)
Three rounds of: 12 band rows, 15 bodyweight squats, 10 band pull-aparts. Rest 30 seconds between rounds.
Circuit C: Core Finisher (6 minutes)
Two rounds of: 20 mountain climbers, 15 Russian twists, 10 slow bicycle crunches, 30-second forearm plank.
Cool-Down (4 minutes)
Chest stretch, child's pose, hip flexor stretch, and a slow neck roll. Two minutes of nasal breathing to bring your heart rate down.
Track your reps week to week — beating last week's numbers by even one clean rep is how progressive overload works at home.
Ready to level up your training?
Explore our full range of push-up boards, resistance bands, and home gym kits.
Shop Now