Twelve no-gym sessions — 30, 45, or 70 minutes — in four flavors: bodyweight, P90X-style resistance, basketball strength, and boxing. Built to be done in a work break and still carry over to real activities.
How to use this & what you need
Pick a flavor, then a length. The session renders below with a 3-step picture and coaching cues for every move.
Gear assumed: a pull-up bar, one or two dumbbells or a kettlebell, a loop/tube resistance band, a jump rope, a sturdy chair or low box, and a wall. No barbell.
Tempo: unless noted, lower for ~2 sec, no pause, drive up. "40 sec work / 20 sec rest" means set a repeating timer.
Load: pick a weight/band where the last 2 reps of a set are hard but clean. Progress by adding reps, then load, then slowing the lowering phase.
Print a session with the button in its header for a paper copy at your desk.
Every exercise also lives in the full library at the bottom.
Choose a session
Flavor
Length
Exercise library
Every movement used above, with cues. Search by name, muscle, or gear.