No equipment, no gym — just today's session. Follow it start to finish, then use the weekly planner to schedule what comes next.
The Circuit — 4 Rounds
Perform the 5 exercises below in order, back-to-back, to complete one round. Repeat for 4 rounds total.
Bodyweight Squats
20 reps
Go as low as your hips allow while keeping your heels flat.
Reverse Lunges
12 reps per leg
Keep your front knee tracking over your toes.
Glute Bridges
15 reps
Squeeze at the top for a full second before lowering.
Calf Raises
20 reps
Pause at the top and lower slowly for full range of motion.
Wall Sit
40 second hold
Thighs parallel to the floor, back flat against the wall.
Turn Today’s Workout Into a Weekly Plan
Choose your goal, available days, and session length, and Odin will build a balanced bodyweight schedule around sessions like this one.
Build My Free Weekly PlanLooking for today's workout? Bookmark odin.fitness/blog/workout-of-the-day — it always shows the current day's workout.