Workout iv.

Equipment: A sturdy chair, sofa, or bench. For added resistance, a backpack filled with books or water bottles.
Sets & Reps: 3–4 sets of 8–12 reps per leg (Split Squat), 3 sets of 15–20 reps (Calf Raises).
Muscle Groups: Quadriceps, glutes, hamstrings, calves.
Type: Compound Strength.
Benefits:
- Bulgarian Split Squat: Takes unilateral (single-leg) training further than the B-stance by fully elevating the rear foot. This dramatically increases the range of motion, depth, and glute activation.
- Calf Raises: Completes the lower leg workout, adding strength and stability to the ankles and calves for better balance.
Body Impact: Builds exceptional single-leg strength, improves balance and proprioception, and develops well-rounded leg and glute power.
Form Focus:
- Split Squat: Stand a few feet in front of your chair, place the top of one foot on it. Keep your chest up and lower your hips straight down, driving back up through your front heel.
- Calf Raises: Stand on the edge of a step or sturdy book. Lower your heels down, then push up onto your toes, squeezing your calves.
Safety: For the split squat, ensure your front knee tracks in line with your second toe. If balance is difficult, lightly touch a wall for support.
Verdict: A superior progression from B-stance squats that builds more strength, muscle, and functional stability with the same simple equipment.

Equipment: A sturdy table, desk, or the underside of a solid dining table (for rows). No equipment needed for Supermans.
Sets & Reps: 3–4 sets of 8–12 reps (Rows), 3 sets of 30–45 second holds (Superman).
Muscle Groups: Back (lats, rhomboids), rear shoulders, biceps, lower back.
Type: Compound Strength & Isolation.
Benefits:
- Inverted Rows: The definitive bodyweight horizontal row. It directly replicates the T-bar motion, building thickness and strength across the entire upper back.
- Superman Hold: Isolates and strengthens the spinal erectors (lower back), which are crucial for supporting heavy rows and maintaining a healthy posture.
Body Impact: Develops a powerful, V-tapered back, dramatically improves pulling posture, and prevents lower back pain.
Form Focus:
- Inverted Rows: Lie under a table and grip the edge. Pull your chest up to the table, squeezing your shoulder blades together at the top. Lower with control.
- Superman Hold: Lie face down, extend your arms forward, and simultaneously lift your arms, chest, and legs off the floor. Hold and squeeze your glutes and lower back.
Safety: Test the table's stability with your bodyweight before starting rows. For the Superman, lift only to a height you can maintain without strain.
Verdict: An excellent substitute that not only matches the back-building benefits of a T-bar row but also adds critical lower back strengthening for a complete posterior chain workout.

Equipment: Bodyweight only (floor).
Sets & Reps: 3–5 sets to near-failure (aim for 8-20 reps).
Muscle Groups: Chest, shoulders (anterior deltoids), triceps, core.
Type: Compound Strength.
Benefits: The ultimate bodyweight pushing exercise. Its scalability (from knee push-ups to decline or plyometric variations) makes it perfect for any fitness level.
Body Impact: Builds functional upper-body pushing strength, enhances core stability, and improves shoulder joint integrity.
Form Focus: Maintain a rigid, straight line from head to heels (or knees). Lower your body until your chest is a few inches from the floor. Keep elbows at a 45-degree angle to your torso.
Safety: If wrists hurt, perform them on your fists or knuckles. Avoid letting your hips sag or flaring your elbows out to 90 degrees.
Verdict: No substitution needed. Push-ups are a foundational, gym-quality exercise that should form the cornerstone of any home upper-body routine.

Equipment: Exercise mat or soft floor.
Sets & Reps: 3–4 sets of 15–25 reps per side for each exercise.
Muscle Groups: Gluteus medius, gluteus minimus (outer hips and glutes).
Type: Isolation Strength & Activation.
Benefits:
- Side-Lying Leg Lifts: The most direct way to isolate the hip abductor muscles without any equipment, forcing them to work against gravity.
- Fire Hydrants: Activate the glute medius in a functional, weight-bearing position, which directly improves stability during squats and single-leg movements.
Body Impact: Strengthens the crucial hip stabilisers, leading to better knee alignment, reduced risk of injury, and improved performance in all lower-body exercises.
Form Focus:
- Leg Lifts: Lie on your side, hips stacked. Lift the top leg upward without rolling your torso backwards. Lower with control.
- Fire Hydrants: On all fours, keep your knee bent at 90 degrees as you lift one leg out to the side, like a dog at a fire hydrant.
Safety: Move slowly and deliberately to maximise muscle time under tension. Avoid swinging or using momentum.
Verdict: Highly effective bodyweight exercises that target the same small but vital hip muscles as a band, essential for building a stable and powerful lower body foundation.

Equipment: Exercise mat or soft floor.
Sets & Reps: 3 sets of 30–45 second holds (Scissor Kicks), 3 sets of a 30–60 second hold (Sumo Squat).
Muscle Groups: Adductors (inner thighs), core, glutes.
Type: Isolation & Compound Strength.
Benefits:
- Scissor Kicks: Challenge the inner thighs through adduction (squeezing together) in a dynamic, core-stabilising isometric hold.
- Sumo Squat Hold: Places the adductors in a deep, stretched position under load (your bodyweight), building both strength and mobility.
Body Impact: Strengthens the inner thigh muscles, improves hip mobility in a wide stance, and enhances overall leg stability and alignment.
Form Focus:
- Scissor Kicks: Lie on your back with legs lifted. Slightly lower one leg while keeping the other up, then switch in a controlled scissoring motion. Keep your core braced and lower back pressed into the floor.
- Sumo Squat Hold: Stand with feet much wider than shoulders, toes pointed out. Lower into a deep squat and hold, keeping your chest up and knees tracking over your toes.
Safety: For scissor kicks, if you feel strain in your lower back, place your hands under your glutes for support. For the sumo hold, don't let your knees cave inward.
Verdict: A more challenging and comprehensive inner thigh workout than a simple pillow squeeze, integrating core stability and functional mobility.

Equipment: Exercise mat or soft floor.
Sets & Duration: 3–4 rounds of 8–12 reps per side (Spiderman), 3 rounds of 20–30 total taps (Shoulder Taps).
Muscle Groups: Core (obliques, rectus abdominis, transverse abdominis), shoulders, hip flexors.
Type: Dynamic Core & Stability.
Benefits:
- Spiderman Plank: Adds a dynamic, rotational core challenge and hip mobility component, engaging the obliques far more than a standard plank.
- Shoulder Tap Planks: Drastically increases anti-rotational core demand and shoulder stability by forcing you to resist twisting while lifting a hand.
Body Impact: Builds incredibly resilient core stability from all angles, improves shoulder endurance, and enhances full-body coordination under movement.
Form Focus:
- Spiderman Plank: In a high plank, bring one knee up towards the outside of your same-side elbow, then return. Keep your hips as still as possible.
- Shoulder Taps: In a high plank, slowly tap your left hand to your right shoulder, then right hand to left shoulder, without rocking your hips.
Safety: Maintain a rigid torso throughout. If your hips sag or twist excessively, perform the exercise from your knees to maintain proper form.
Verdict: A superior progression that builds more functional, athletic core strength and stability than the plank to push-up, without the added wrist strain of the push-up transition.