Bodyweight & Home · Bodyweight · Beginner

Quiet Apartment Workout: No Jumping

Four timed sets of each movement, using 45 seconds of work and 30 seconds of rest. Squat to overhead reach, forward lunge, a push-up variation and dead bug cover legs, upper body and core. Warm-up and cool-down time are additional.

Workout Routine Schedule (4 Movements)

Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

Squat To Overhead Reach

quads · body weight · 4 Sets × 45 sec · 30s rest

Form Tip: Squat through a comfortable range, then stand and reach overhead without jumping.

Set 1 45 sec

Set 2 45 sec

Set 3 45 sec

Set 4 45 sec

All Done

#2

Forward Lunge (male)

glutes · body weight · 4 Sets × 45 sec, alternating sides · 30s rest

Form Tip: Step smoothly into a lunge and return without stamping your feet.

Set 1 45 sec, alternating sides

Set 2 45 sec, alternating sides

Set 3 45 sec, alternating sides

Set 4 45 sec, alternating sides

All Done

#3

Close-Grip Push-Up

triceps · body weight · 4 Sets × 45 sec · 30s rest

Form Tip: Use a comfortable push-up variation; rest within the interval if form starts to slip.

Set 1 45 sec

Set 2 45 sec

Set 3 45 sec

Set 4 45 sec

All Done

#4

Dead Bug

abs · body weight · 4 Sets × 45 sec, alternating sides · 30s rest

Form Tip: Extend opposite limbs slowly and return before switching sides.

Set 1 45 sec, alternating sides

Set 2 45 sec, alternating sides

Set 3 45 sec, alternating sides

Set 4 45 sec, alternating sides

All Done