A simple home workout can combine a squat, push, hip movement and trunk exercise without weights. Begin with one easy round and leave enough capacity to keep every repetition controlled.
Four exercises to start
Try 5–8 shallow squats with feet comfortably apart; 5–8 wall push-ups with hands at chest height; 6–10 glute bridges lying on your back with knees bent; and 4–6 slow bird-dog repetitions per side on hands and knees. For bird-dog, lift just an arm or a leg first if opposite arm and leg together feels unstable.
Build a short session
Warm up by walking and moving your shoulders for a few minutes. Rest as needed between exercises. One or two rounds is enough for a first session. Try two non-consecutive days per week, then add a few repetitions before choosing harder versions. Avoid holding your breath.
Change uncomfortable movements
Make the squat shallower or stand closer to the wall for easier push-ups. Skip floor exercises if getting down and up is unsafe. Muscle effort is different from sharp joint pain: stop the painful movement. Get individual advice for recent surgery, injury or restrictions on exercise.
