7‑Day Bodyweight‑Only Plan (No Equipment Needed)

Each day, do 3 rounds of this sequence, resting 45–60 seconds between rounds:

• Squats – 10

• Push‑ups (or knee‑push‑ups) – 5–10

• Walkouts into plank (or kneeling plank) – 20 seconds

• Glute bridges – 10

• Standing side‑to‑side steps – 30 seconds

Do this 3–4 days per week, light‑activity or rest on the other days.

FAQs:

• Can this replace a gym?
  For beginners, yes—as long as you progressively increase difficulty (more reps, slower tempo).

• Should I do this every day?
  Rest is important; 3–4 days is usually enough.

• Other workout plans from WILKYS 4‑week bodyweight plan and Start Where You Are