Day 18: Simple Home Workout (No Equipment) 💪

Day 18: Simple Home Workout (No Equipment) 💪

A quick full-body routine to build strength and core stability at home—no gear needed. Focus on clean form, steady breathing, and smooth reps for best results.
Routine:
• 7:00 – 15 squats: Feet shoulder-width, chest up, sit back to 90°, drive through heels.
• 7:05 – 10 pushups: Keep a straight line head-to-heels; modify on knees or incline if needed.
• 7:10 – 20 crunches: Engage core, exhale as you lift; avoid pulling the neck.
• 7:15 – Stretching: Hamstrings, quads, chest, shoulders; 20–30 seconds each to cool down.

Pro Tip:
If time allows, repeat the circuit 2–3 times with 30–45 seconds rest between moves to increase intensity.

Super Tip:
Swap crunches for a 30–45 second plank on alternate days to protect the lower back and build deeper core strength.

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