Workout ii.

Equipment: A heavy, stable object you can hold at your chest (e.g., a filled backpack, a large water jug, a sack of rice).
Sets & Reps: 3–4 sets of 10–15 reps for Goblet Squat, 3 sets of 12–20 reps for Glute Bridges.
Muscle Groups: Quads, glutes, hamstrings, core (Goblet Squat), Glutes, hamstrings (Glute Bridge).
Type: Compound Strength.
Benefits:
- Goblet Squat: Builds leg strength and improves squat mechanics with a load in front, which helps keep the torso upright.
- Glute Bridge: Isolates and activates the posterior chain (glutes/hamstrings), which is a key function of the deadlift.
Body Impact: Combines to build leg and glute strength, improve posture, and enhance core stability.
Form Focus:
- Goblet Squat: Hold the weight close to your chest. Keep your chest up, squat down as if sitting in a chair, then drive through your heels to stand.
- Glute Bridge: Lie on your back with knees bent. Drive your hips toward the ceiling, squeezing your glutes at the top.
Safety: For the squat, do not let your knees collapse inward. For the bridge, avoid over-arching your lower back.
Verdict: This combination perfectly replaces the leg and hip-dominant strength work of a trap bar deadlift with zero equipment.

Equipment: A sturdy door (for towel rows), a long towel, and a resistance band (optional but ideal for pull-aparts).
Sets & Reps: 3–4 sets of 8–12 reps (Rows), 3 sets of 15–20 reps (Pull-Aparts).
Muscle Groups: Back (lats, rhomboids), biceps, rear shoulders.
Type: Compound & Isolation Strength.
Benefits:
- Towel Rows: Effectively train the major pulling muscles of the back.
- Resistance Band Pull-Aparts: Isolate the rear shoulders and upper back, improving posture.
Body Impact: Develops a strong, defined back and counters hunching from daily activities.
Form Focus:
- Towel Rows: Anchor a towel in a closed door. Lean back, keep your body straight, and pull your chest to your hands.
- Band Pull-Aparts: Hold a band with both hands straight out. Pull it apart by squeezing your shoulder blades together.
Safety: Ensure the door is sturdy and securely closed. Use controlled motions, don't jerk.
Verdict: Together, these exercises replicate the constant-tension, back-focused work of cable machines using minimal, accessible equipment.

Equipment: Exercise mat or soft floor.
Sets & Reps: 3 sets of 15–20 reps per side for each exercise.
Muscle Groups: Gluteus medius/minimus (outer hips and glutes).
Type: Isolation Strength & Activation.
Benefits:
- Side-Lying Leg Lifts: Directly target the outer hip stabilisers.
- Fire Hydrants: Activate the glute medius in a functional, weight-bearing position.
Body Impact: Strengthens hip stabilisers, improves balance, and supports knee and lower back health.
Form Focus:
- Side-Lying Leg Lifts: Lie on your side, keeping your hips stacked. Lift the top leg up without rolling backwards, then lower with control.
- Fire Hydrants: Start on all fours. Keeping your knee bent at 90 degrees, lift one leg out to the side like a dog at a hydrant.
Safety: Move slowly to maximise muscle tension. Avoid swinging or using momentum.
Verdict: Highly effective bodyweight exercises that target the same small, crucial hip muscles as the machine, essential for stability.

Equipment: Exercise mat or soft floor, a chair (optional for support).
Sets & Reps: 3 sets of 15–20 reps (Lifts), 3 sets of a 30–45 second hold (Squat Hold).
Muscle Groups: Adductors (inner thighs).
Type: Isolation & Compound Strength.
Benefits:
- Inner Thigh Lifts: Isolate the inner thigh muscles.
- Sumo Squat Hold: Builds endurance and strength in the adductors in a functional, deep position.
Body Impact: Strengthens the inner thigh, improving leg stability and mobility for wider-stance movements.
Form Focus:
- Inner Thigh Lifts: Lie on your side, prop your head up. Cross your top leg in front of your bottom knee for support, then lift your bottom leg up.
- Sumo Squat Hold: Stand with feet much wider than shoulders, toes pointed out. Lower into a deep squat and hold, keeping your chest up.
Safety: For the squat, don't let your knees cave inward. If balance is hard, hold onto a sturdy chair.
Verdict: A perfect pair to build strong, balanced inner thighs without any special equipment.

Equipment: Bodyweight only (floor).
Sets & Reps: 3–5 sets to near-failure (e.g., 8-20 reps).
Muscle Groups: Chest, shoulders, triceps, core.
Type: Compound Strength.
Benefits: The ultimate bodyweight pushing exercise. Highly adaptable by changing hand position or elevation (e.g., incline push-ups on a table are easier, decline with feet elevated are harder).
Body Impact: Builds functional upper-body pushing strength and core stability.
Form Focus: Maintain a straight line from head to heels. Lower until your chest or chin nearly touches the floor. Keep elbows at a 45-degree angle to your torso.
Safety: If wrists hurt, do them on your fists. Avoid sagging your hips or flaring elbows out completely.
Verdict: No substitution needed. It's already a perfect, equipment-free gym-quality exercise.

Equipment: A long towel or bed sheet.
Sets & Duration: 3–5 rounds of 30-45 seconds of work, with 30-60 seconds of rest.
Muscle Groups: Shoulders, arms, core, cardiovascular system.
Type: HIIT / Metabolic Conditioning.
Benefits:
- Towel Slams: Mimics the explosive, rhythmic upper-body motion of ropes.
- High-Knee Runs: Drastically elevates heart rate for intense cardio.
Body Impact: Improves cardiovascular health, builds muscular endurance, and burns calories rapidly.
Form Focus:
- Towel Slams: Hold the towel ends, brace your core, and powerfully slam it into the ground in front of you from overhead.
- High-Knee Runs: Run in place, driving your knees high toward your chest at a fast pace.
Safety: For slams, keep a soft bend in your knees. For high-knees, land softly to protect your joints. Stop if you feel dizzy.
Verdict: This combination provides the same high-intensity, full-body conditioning and cardio blast as battle ropes using just a simple household item.