Strength A: 26-Minute Bodyweight Workout
Strength A is a 26-minute bodyweight workout that needs no equipment. You alternate push-ups with pull-ups, then reverse lunges with glute bridges, each on a 90-second clock.
Monday with weights: Pull Day →The workout
Warm-up (5:00)
Arm circles, scapular push-ups, a few slow air squats. Get the shoulders moving.
Block A (9:00)
6 sets on a 90-second clock. Alternate the exercises below, one set per interval, in the order they appear.
| Exercise | Sets x reps | Load | Clock |
|---|---|---|---|
| Push-Up | 3 x 12 | Bodyweight | Work 0:50, rest 0:40Tempo 3-0-1 |
| Pull-Up | 3 x 6 | Bodyweight | Work 0:45, rest 0:45Tempo 2-0-1 |
Block B (9:00)
6 sets on a 90-second clock. Alternate the exercises below, one set per interval, in the order they appear.
| Exercise | Sets x reps | Load | Clock |
|---|---|---|---|
| Reverse Lunge | 3 x 10 each leg | Bodyweight | Work 1:00, rest 0:30Tempo 3-0-1 |
| Glute Bridge | 3 x 15 | Bodyweight | Work 0:45, rest 0:45Tempo 2-1-1 |
Cooldown (3:00)
Chest and lat stretch, hip flexor stretch, slow nose breaths.
How the timer works
Each set starts on a clock. You work for the work window, then rest until the next interval starts. Reppy plays low ticks in the last 3 seconds of work and brighter ticks in the last 5 seconds of rest, so you can follow it without looking at the screen.
The screen stays on during the workout, and the back button pauses instead of quitting.
Exercises in this workout
Questions
How long does Strength A take?
About 26 minutes: a 5 minute warm-up, two blocks of 9 minutes, and a 3 minute cooldown.
Do I need a pull-up bar?
No. A bar is optional. Without one, tap No bar? Swap and Reppy uses the doorframe row, which trains the same back muscles. Use a solid door frame.
How do I make it harder?
Lower for three seconds on every rep, add a rep to each set every week, or pause for one second at the hardest point.