Start your comeback journey with these five beginner-friendly moves that won’t wreck you! Wall push-ups build upper body strength without face-planting (stand 2-3 feet from a wall, hands at shoulder height). Assisted squats use a chair for balance while you nail the form. Glute bridges strengthen your backside lying down-yes, really! Knee push-ups are regular push-ups’ friendlier cousin, and standing marches get your heart pumping without leaving your living room. Each exercise below breaks down exactly how many reps you’ll need to see real progress.
Wall push-ups are your gateway drug to upper body strength – minus the scary floor commitment!
You’ll build chest, shoulders, and triceps without face-planting into your carpet.
Here’s how to nail them:
Start with 2 sets of 8-10 reps.
Too easy? Step further back to increase difficulty – every inch adds resistance like upgrading from lightsaber training to actual Jedi combat!
Your elbows should angle at 45 degrees, not flaring out like chicken wings.
This protects your shoulders from turning into angry, clicking joints that sound like Rice Krispies cereal.
The beauty of bodyweight workouts at home is that you can do them anywhere with zero equipment, making wall push-ups perfect for building consistency without gym intimidation.
If your knees shake like a newborn giraffe when you try regular squats, assisted squats are your training wheels!
Grab a sturdy chair, doorframe, or countertop-anything that won’t send you crashing like a Jenga tower. Here’s your game plan:
The support lets you control your descent and prevents that awkward backward tumble.
Start with 2 sets of 8 reps, resting 60 seconds between sets. As you get stronger (usually within 2-3 weeks), gradually reduce how much you’re pulling on that support.
Eventually, you’ll ditch it completely! Once you’ve mastered assisted squats, you can progress to other no-equipment exercises that build full-body strength.
While everyone obsesses over squats and lunges, the glute bridge sits in the corner like an underrated superhero waiting for its moment-and trust me, your backside will thank you for discovering it!
This exercise targets your glutes (butt muscles), hamstrings, and lower back without requiring Spider-Man flexibility or Olympic athlete strength.
Here’s your game plan: Lie flat on your back with knees bent and feet planted hip-width apart. Push through your heels and lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
Hold for 2-3 seconds at the top-squeeze those glutes HARD!-then lower back down with control.
Start with 2 sets of 10 reps. Your lower back pain? It’ll decrease. Your posture? Dramatically improved!
The beauty of glute bridges is that they’re a perfect no equipment exercise, making them ideal for beginners who want to work out anywhere without investing in gear.
Now let’s tackle the exercise that’ll finally make you stop skipping chest day-the knee push-up, aka the regular push-up’s friendlier cousin who doesn’t judge you at family gatherings.
Start on all fours with your knees hip-width apart. Walk your hands forward until your body forms a straight line from knees to head-no sagging hips like a sad hammock!
Lower your chest toward the floor by bending your elbows at 45-degree angles (not chicken wings at 90 degrees). Keep your core TIGHT throughout the movement.
Push back up until your arms are fully extended. That’s ONE rep! Aim for 3 sets of 8-12 reps, resting 60-90 seconds between sets.
Your chest, shoulders, and triceps will thank you later-probably through soreness, but that’s basically a high-five from your muscles.
Before you roll your eyes thinking “marching in place sounds easier than that group project where you did all the work,” let me tell you-standing marches are the secret weapon for building cardiovascular endurance without leaving your living room.
You’re literally just lifting your knees! Aim to bring each knee to hip height (or as close as you can manage without toppling over like a Jenga tower).
Start with 30-second intervals, marching at a pace that lets you hold a conversation-this is called the “talk test” in fitness speak. Rest for 30 seconds, then repeat 3-5 times. Your heart rate will increase WITHOUT the joint-pounding impact of running.
BONUS: Pump your arms like you’re speed-walking away from an awkward encounter. This activates your core and burns extra calories!
You’ve got five SOLID moves now! Start with just one set of each-maybe 5-10 reps-and you’ll be moving better within two weeks. No gym membership needed, no fancy equipment required. Your living room just became your personal training studio (cue the Rocky theme music). Remember: every fitness journey starts with that awkward first rep. You’re already ahead of everyone still sitting on the couch. Now get moving!