Beginner Morning Routine Stay Active Workout — No Equipment

Beginner morning workout for staying active with no equipment. Focus on compound movements, core, and flexibility.

Level: beginner · Muscle group: morning-routine · Equipment: none · Duration: 30 min

Exercise Breakdown (7 exercises)

1. 1. Bodyweight Squats
   3 sets · 15 reps · 60s rest
2. 2. Push-ups (on knees if needed)
   3 sets · 12 reps · 60s rest
3. 3. Walking Lunges
   3 sets · 10 per leg reps · 60s rest
4. 4. Plank
   3 sets · 30s reps · 60s rest
5. 5. Glute Bridges
   3 sets · 20 reps · 45s rest
6. 6. Bird Dog
   3 sets · 10 per side reps · 45s rest
7. 7. Child's Pose
   2 sets · 30s reps · 30s rest

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