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4-day, zero-equipment plan—train anywhere while building foundational strength, mobility, and conditioning.
Full-body patterns with clean form cues—bodyweight squats, lunges, hip hinges, push-ups, and core-stability work.
Progressive overload without weights—advance using reps, leverage, and tempo so you keep progressing safely.
Beginner-friendly with advanced options—scale reps, tempos, and rest to match your level and goals.
