Strength / Calisthenics
Full body · 30 min
A complete strength session: legs, push, back and core.
- 29 min 45 sDuration
- 30intervals
- 3blocks
Do it in Tempoora
Free, no account needed. It goes into your library and starts with one tap.
Legs
10 rounds · 45 s work · 15 s rest
- SquatsLower with control.
- Alternating reverse lungeTorso upright.
- Glute bridgeSqueeze at the top.
- Sumo squatKnees out.
- Alternating side lungeHips back.
- Single-leg bridgeSwitch halfway.
- Calf raisesSlowly.
- Wall sitHold.
- Pause squatTwo seconds at the bottom.
- SquatsSteady pace.
Push and back
10 rounds · 45 s work · 15 s rest
- Push-upsKnees down if you need to.
- SupermanLift arms and legs.
- Pike push-upsHips high.
- Prone Y-T-WShoulders down.
- Plank to push-upWithout twisting your hips.
- Floor angelsSlow.
- Diamond push-upsElbows in.
- Superman holdThree seconds up.
- Slow push-upsThree seconds down.
- PlankBody in a straight line.
Core
10 rounds · 45 s work · 15 s rest
- Dead bugLower back on the floor.
- Left side plankHips high.
- Right side plankHips high.
- Bird dogOpposite arm and leg.
- Hollow holdBend your knees if you need to.
- Mountain climbersGood pace.
- Leg raisesSlow on the way down.
- Plank shoulder tapsHips still.
- PlankLast effort.
- Breathing on the floorLie down, breathe deeply.
How to do it with Tempoora
- 1
Tap “Do it in Tempoora” and add it to your library.
- 2
Press play: countdown, then move.
- 3
The app calls out every exercise and every rest with voice and sound.