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Whiteboard with the workout Daily Bread

Daily Bread

22 minSetsMuscle

Rhythm 5 sets per exercise, then the next – 30 s work, 30 s rest

Equipment

  • Bodyweight

Videos

Video: coming soon

Follow-along: I train with you in real time. Timer video: just the rhythm with audio cues. Videos are only linked – YouTube loads only when you click.

The exercises

  1. 1. Side Lunge

    Bodyweight

    Side lunge with a strong push back to the centre – legs, glutes and inner thighs.

    • Lower body
    • One side at a time
    More on this exercise – Side Lunge

  2. 2. Push-Up

    Bodyweight

    Push-up: body in one line, chest to just above the floor, elbows about 45 degrees from your body.

    • Upper body
    More on this exercise – Push-Up

  3. 3. Glute Bridge

    Bodyweight

    Lie on your back, feet planted: drive the hips up until knees, hips and shoulders form a line – squeeze the glutes.

    • Lower body
    More on this exercise – Glute Bridge

  4. 4. Inchworm Walkout

    Bodyweight

    From standing, walk your hands out into a push-up position and back – stretches the hamstrings and wakes up the shoulders.

    • Core
    More on this exercise – Inchworm Walkout

  5. 5. Air Squat

    Bodyweight

    Bodyweight squat: feet about shoulder-width, hips back and down, knees track over the toes, chest stays tall.

    • Lower body
    More on this exercise – Air Squat

Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.