Angela Rogers

Do three full body sessions of 30–40 minutes and cover push, pull, squat or lunge, hinge, and a short core finisher. Use what you have: bodyweight, a sturdy table or counter, and a backpack loaded with books for resistance. Warm up 5–8 minutes with marching in place, arm swings, hip circles, then do one or two easy sets of the first move to groove the pattern. A session can be two to three working sets per exercise at 8–12 controlled reps with 60–90 seconds rest, moving through an incline push up on a counter, a backpack row from a hip hinge, a goblet squat holding the backpack, a glute bridge or backpack Romanian deadlift, and then a plank or dead bug. If pulling is awkward in your space, swap to one arm backpack rows while braced on a chair and call it good. Keep the tempo slow on the way down, squeeze at the top, and never chase burn over clean reps. Rotate those same moves each of the three days rather than a new plan every time so you actually adapt. Progress when you can hit the top of the rep range on all sets with one or two clean reps left in the tank, then add five to ten percent more backpack weight or make the leverage harder by elevating feet, going single leg, or pausing at the bottom. If a joint complains, reduce range a bit, adjust grip or stance, and keep the last two reps smooth rather than ugly lockouts. Every 4–6 weeks take an easier week at about two thirds the usual volume, log your sets in a notes app, and you will see steady progress without wrecking yourself.