Starting My Journey
We all have busy lives, and we’re usually overwhelmed by the endless tasks we have to do every day. I always loved to workout, but sometimes I couldn’t find the time to do it more often. However, one day, I decided to try something simple, a short workout at home, something between 8-10 minutes every other morning. Nothing fancy, no equipment, just a quick warm-up and then a short workout. And I have to tell you, after a few months, I started to look forward to my early morning workouts, and I even started to find time to do a 12-15 minute workout. It was life-changing. Sure, it will take more time to see the results, but once you get them, it’s easy to maintain. Also, these early morning workouts gave me a sense of fulfillment, gave me energy, helped me get ready to face the day, and became a part of who I am today.
I just want to tell you that small daily habits will compound over time and become something much bigger. Today I don’t need a gym membership, I workout from anywhere (at home, at the hotel, outside, etc…), there are no limits. I created a simple routine that I believe will help you get started with calisthenics from home, no matter how busy or out of shape you feel. If I could do it, you can do it too!
Weekly Workout Plan
It will be 3 days per week, each session will take approximately 12-14 minutes, and no machine will be needed, just some free space so you can move freely, a set of resistance bands, and a yoga mat, that’s it.
First, start by setting up your space, and have everything close by, so it doesn’t take any effort to start your routine. These are the only things you will need.
| DAY | FOCUS | TIME |
| Day 1 | Upper Body | 10-15 minutes |
| Day 2 | Lower Body | 12-14 minutes |
| Day 3 | Core + Stability | 12-14 minutes |
Day 1 – Upper Body
Warm-Up (around 4 min)
Arm circles (forward/backward) x 30 sec each
Wrist rotation x 30 sec each side
Shoulder rolls x 30 sec each side
Jumping jacks x 1 min
Workout (45 sec work / 15 sec rest)
1. Regular Push-ups (if too hard, do it on your knees or inclined)
1.1. Diamond Push-Ups (if you are comfortable with regular push-ups, add this to your workout plan)
1.2. Wide Push-Ups (if you are comfortable with regular push-ups, add this to your workout plan)
2. Plank Shoulder Taps (if too hard, do it on your knees)
3. Pike Push-ups (with your feet on the ground)
4. Resistance Band – Bicep Curl (put your feet shoulders apart on top of the band and do a regular curl)
5. Resistance Band – Lateral Raises (put one foot on top of the band and do a standard lateral raise)
6. Resistance Band- Upright Rows (put your feet shoulders apart on top of the band and do a regular upright row)
Day 2 – Lower Body
Warm-Up (around 4 min)
Hip Circles x 30 sec each side
Leg Swings x 15 per leg
Standing Knee Hugs with Foot Rotation x 30 sec each leg
Butt Kicks x 1 min
Workout (45 sec work / 15 sec rest)
1. Bodyweight Squats (45 sec)
2. Glut Bridges (45 sec)
3. Side Lunges (22 sec each leg)
4. Step Ups (22 sec each leg)
5. Curtsy Lunges (22 sec each leg)
6. Kickbacks (22 sec each leg)
7. Calf Raises (45 sec)
8. Wall Sits (45 sec)
Day 3 – Core + Stability
Warm-Up (around 3 min)
Hip Circles x 30 sec each side
Stand Torso Twist x 1 minute
Inchworms/Walkouts x 1 minute
Workout (45 sec work / 15 sec rest)
1. Reach Ups (45 sec)
2. In & Outs (45 sec)
3. Lying Leg Raises (45 sec)
4. Leg Flutters (45 sec)
5. Bicycles (45 sec)
6. Russian Twist (45 sec)
7. Plank Hold (45 sec)
8. Superman Hold (45 sec)
Life-Changing Benefits
What I’ve learned from my journey is that consistency, no matter how small, can beat intensity. The workout plan outlined above might seem simple, but I guarantee it will have a huge impact on your life.
It’s not only about getting fit, it’s about feeling more energized, getting stronger, and having a sense of accomplishment. It’s about proving that no matter what life throws at you, you will show up and show results. And once you start seeing and feeling those little wins, it will become addictive (in a good way).
My advice, don’t wait for the right time, the right opportunity, or “build” the perfect space. If you don’t like to workout early in the morning, do it in the afternoon, after work. But no matter what, do it! Start small, and keep showing up. It only takes 15 minutes at most, and let’s be honest, you probably lose more than that doing mindless scrolling or something unproductive every single day. So, start now, and believe that you can do it!