FONTETHE LOGBOOK THAT COACHESPROGRAMSPROGRAM · FONTE LIBRARY
Three complete bodyweight sessions with little or no equipment. Push-ups, squats, inverted rows and core work: stay fit without a gym.
| No. | Exercise | Sets | Reps or duration | Rest |
|---|---|---|---|---|
| 1 | Bodyweight Squat | 3 | 12–20 reps | 1 min 30 s |
| 2 | Push-UpIncline version if needed | 3 | 8–15 reps | 1 min 30 s |
| 3 | Inverted RowUnder a sturdy table or a low bar | 3 | 8–12 reps | 1 min 30 s |
| 4 | Glute Bridge | 3 | 15–20 reps | 1 min |
| 5 | Plank | 3 | 30 s | 1 min |
| No. | Exercise | Sets | Reps or duration | Rest |
|---|---|---|---|---|
| 1 | Walking LungePer leg | 3 | 10–12 reps | 1 min 30 s |
| 2 | Diamond Push-UpOn your knees if needed | 3 | 6–12 reps | 1 min 30 s |
| 3 | Superman | 3 | 12–15 reps | 1 min |
| 4 | Side PlankPer side | 3 | 30 s | 1 min |
| 5 | BurpeeSteady pace | 3 | 8–12 reps | 1 min |
| No. | Exercise | Sets | Reps or duration | Rest |
|---|---|---|---|---|
| 1 | Bodyweight Squat | 3 | 15–20 reps | 1 min 30 s |
| 2 | Decline Push-UpFeet on a chair | 3 | 6–12 reps | 1 min 30 s |
| 3 | Inverted Row | 3 | 8–12 reps | 1 min 30 s |
| 4 | Reverse LungePer leg | 3 | 10–12 reps | 1 min |
| 5 | Dead BugPer side | 3 | 8–10 reps | 1 min |
It is one of the three free programs in the library: you can follow it without an account and without Premium.
In Fonte: Programs › Library, then pin it to make it your active program. Every workout arrives prefilled; you can replace an exercise or change an instruction before you start.