Saturday — Home Strength

12-week plan · Saturday session

Saturday
home strength

No equipment. A wall, a chair, and floor space. Tap a block to open it — the reps change every two weeks.

Weeks 1–2Block 1

AWarm-up6 min

Jumping jacks40 Bodyweight squat15 Arm circles10 each way Inchworm walkoutBend at the hips, walk the hands out to a plank, walk them back.5 Hip circles10 each way

BLegs & glutes18 min

3 rounds · rest 60 sec between rounds

Bodyweight squat, 3 seconds downSlow on the way down, normal speed up. The slow lowering is what replaces the weight.15 Reverse lungeStep back, not forward. Easier on the knees and it loads the glute harder.10 / side Glute bridgeDrive through the heels, squeeze at the top for a full second.20 Wall sitThighs parallel to the floor, back flat on the wall.30 sec

CChest, shoulders & back16 min

3 rounds · rest 60 sec between rounds

Incline push-upHands on the kitchen counter. The lower your hands, the harder it gets — that’s the progression.10 Prone Y-T-W raiseFace down on the floor, arms out in a Y, then a T, then a W. Lift just the arms. This is the back and posture work.8 each letter Chair dipHands on the edge of a sturdy chair or couch, feet out in front.10 Pike push-upHips high, head toward the floor between the hands. This is the shoulder work.8

DCore5 min

PlankWeek 12 target is a full 60 seconds.30 sec Dead bug12 / side Side plank30 sec / side Bicycle crunch20 / side

EStretch5 min

Standing quad stretch30 sec / side Hamstring stretch, foot on bench30 sec / side Figure-4 glute stretch30 sec / side Kneeling hip flexor stretchSqueeze the glute of the down leg — that’s what makes it work.30 sec / side Calf stretch against the wall30 sec / side

Weeks 3–4Block 2

AWarm-up6 min

Jumping jacks40 Bodyweight squat15 Arm circles10 each way Inchworm walkoutBend at the hips, walk the hands out to a plank, walk them back.5 Hip circles10 each way

BLegs & glutes18 min

3 rounds · rest 60 sec between rounds

Bodyweight squat, 3 seconds downSlow on the way down, normal speed up. The slow lowering is what replaces the weight.18 Reverse lungeStep back, not forward. Easier on the knees and it loads the glute harder.12 / side Glute bridgeDrive through the heels, squeeze at the top for a full second.24 Wall sitThighs parallel to the floor, back flat on the wall.40 sec

CChest, shoulders & back16 min

3 rounds · rest 60 sec between rounds

Incline push-upHands on the kitchen counter. The lower your hands, the harder it gets — that’s the progression.12 Prone Y-T-W raiseFace down on the floor, arms out in a Y, then a T, then a W. Lift just the arms. This is the back and posture work.8 each letter Chair dipHands on the edge of a sturdy chair or couch, feet out in front.12 Pike push-upHips high, head toward the floor between the hands. This is the shoulder work.10

DCore5 min

PlankWeek 12 target is a full 60 seconds.35 sec Dead bug12 / side Side plank30 sec / side Bicycle crunch20 / side

EStretch5 min

Weeks 5–6Block 3

AWarm-up6 min

Jumping jacks40 Bodyweight squat15 Arm circles10 each way Inchworm walkoutBend at the hips, walk the hands out to a plank, walk them back.5 Hip circles10 each way

BLegs & glutes18 min

3 rounds · rest 60 sec between rounds

Bodyweight squat, 3 seconds downSlow on the way down, normal speed up. The slow lowering is what replaces the weight.20 Reverse lungeStep back, not forward. Easier on the knees and it loads the glute harder.14 / side Glute bridgeSingle leg now — other foot off the floor. Hips stay level.10 / side Wall sitThighs parallel to the floor, back flat on the wall.50 sec

CChest, shoulders & back16 min

3 rounds · rest 60 sec between rounds

Incline push-upHands on a chair seat — lower than the counter. The lower your hands, the harder it gets — that’s the progression.12 Prone Y-T-W raiseFace down on the floor, arms out in a Y, then a T, then a W. Lift just the arms. This is the back and posture work.8 each letter Chair dipHands on the edge of a sturdy chair or couch, feet out in front.14 Pike push-upHips high, head toward the floor between the hands. This is the shoulder work.12

DCore5 min

PlankWeek 12 target is a full 60 seconds.40 sec Dead bug12 / side Side plank30 sec / side Bicycle crunch20 / side

EStretch5 min

Weeks 7–8Block 4

AWarm-up6 min

Jumping jacks40 Bodyweight squat15 Arm circles10 each way Inchworm walkoutBend at the hips, walk the hands out to a plank, walk them back.5 Hip circles10 each way

BLegs & glutes18 min

3 rounds · rest 60 sec between rounds

Bodyweight squat, 3 seconds downSlow on the way down, normal speed up. The slow lowering is what replaces the weight.22 Reverse lungeStep back, not forward. Easier on the knees and it loads the glute harder.16 / side Glute bridgeSingle leg. Hips stay level.12 / side Wall sitThighs parallel to the floor, back flat on the wall.60 sec

CChest, shoulders & back16 min

3 rounds · rest 60 sec between rounds

Incline push-upHands on the second stair. The lower your hands, the harder it gets — that’s the progression.12 Prone Y-T-W raiseFace down on the floor, arms out in a Y, then a T, then a W. Lift just the arms. This is the back and posture work.8 each letter Chair dipHands on the edge of a sturdy chair or couch, feet out in front.16 Pike push-upHips high, head toward the floor between the hands. This is the shoulder work.14

DCore5 min

PlankWeek 12 target is a full 60 seconds.45 sec Dead bug12 / side Side plank30 sec / side Bicycle crunch20 / side

EStretch5 min

Weeks 9–10Block 5

AWarm-up6 min

Jumping jacks40 Bodyweight squat15 Arm circles10 each way Inchworm walkoutBend at the hips, walk the hands out to a plank, walk them back.5 Hip circles10 each way

BLegs & glutes18 min

3 rounds · rest 60 sec between rounds

Bodyweight squat, 3 seconds downSlow on the way down, normal speed up. The slow lowering is what replaces the weight.25 Reverse lungeStep back, not forward. Easier on the knees and it loads the glute harder.18 / side Glute bridgeSingle leg. Hips stay level.14 / side Wall sitThighs parallel to the floor, back flat on the wall.70 sec

CChest, shoulders & back16 min

3 rounds · rest 60 sec between rounds

Incline push-upHands on the floor, knees down. The lower your hands, the harder it gets — that’s the progression.10 Prone Y-T-W raiseFace down on the floor, arms out in a Y, then a T, then a W. Lift just the arms. This is the back and posture work.8 each letter Chair dipHands on the edge of a sturdy chair or couch, feet out in front.18 Pike push-upHips high, head toward the floor between the hands. This is the shoulder work.15

DCore5 min

PlankWeek 12 target is a full 60 seconds.50 sec Dead bug12 / side Side plank30 sec / side Bicycle crunch20 / side

EStretch5 min

Weeks 11–12Block 6

AWarm-up6 min

Jumping jacks40 Bodyweight squat15 Arm circles10 each way Inchworm walkoutBend at the hips, walk the hands out to a plank, walk them back.5 Hip circles10 each way

BLegs & glutes18 min

3 rounds · rest 60 sec between rounds

Bodyweight squat, 3 seconds downSlow on the way down, normal speed up. The slow lowering is what replaces the weight.25 Reverse lungeStep back, not forward. Easier on the knees and it loads the glute harder.20 / side Glute bridgeSingle leg. Hips stay level.16 / side Wall sitThighs parallel to the floor, back flat on the wall.80 sec

CChest, shoulders & back16 min

3 rounds · rest 60 sec between rounds

Incline push-upHands on the floor, knees down. The lower your hands, the harder it gets — that’s the progression.12 Prone Y-T-W raiseFace down on the floor, arms out in a Y, then a T, then a W. Lift just the arms. This is the back and posture work.8 each letter Chair dipHands on the edge of a sturdy chair or couch, feet out in front.20 Pike push-upHips high, head toward the floor between the hands. This is the shoulder work.16

DCore5 min

PlankThis is the week 12 target — a full 60 seconds.60 sec Dead bug12 / side Side plank30 sec / side Bicycle crunch20 / side

EStretch5 min

Four things that make this work

The three-second lowering on squats is the whole exercise. Rushing it makes the movement close to pointless — the slow descent is what replaces the missing weight.
Push-up progression is the surface, not the reps. Counter, then chair seat, then second stair, then floor. Each drop puts more of her bodyweight on the chest.
The Y-T-W is the pulling work. Face down, lifting only the arms, no momentum. It’s what keeps a push-heavy home day from rounding the shoulders forward.
Reverse lunges step backward. Gentler on the knees than forward lunges and better glute loading.

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Shikma Workout for Saturdays

Saturdayhome strength

Four things that make this work

Saturday
home strength