"I don't have time to drive to the gym" is the number one excuse for skipping workouts. With 75 Soft, consistency is the entire game. The solution? Master the art of the home workout.
Bodyweight training (calisthenics) can be deceptively challenging. By manipulating leverage, rest times, and tempo, you can build muscle and burn fat without touching a single dumbbell.
Below are 5 distinct routines. Rotating these ensures you hit every muscle group, avoid boredom, and keep progressing through all 75 days.
The 45-Minute Routine Structure
To ensure safety and effectiveness, every workout follows this timestamp:
- 0:00 - 5:00: Warm-up (Dynamic stretching, getting heart rate up)
- 5:00 - 40:00: Main Workout (The exercises below)
- 40:00 - 45:00: Cool-down (Static stretching, breathing)
Workout 1: Full Body Blast
Circuit style. Perform each exercise for 45 seconds, rest for 15 seconds. Complete the circuit 4 times. Rest 2 minutes between circuits.
- Bodyweight Squats: Deep squat, keeping chest up.
- Push-ups: Toes or knees. Focus on full range of motion.
- Reverse Lunges: Step back, dropping knee toward floor. Alternating legs.
- Plank Shoulder Taps: High plank position, tap opposite shoulder without rocking hips.
- Jumping Jacks (or Step Jacks): Cardio burst.
Make it Harder
Too easy? Slow down the lowering phase (eccentric) of squats and push-ups to 3 seconds. The "time under tension" will make it burn instantly.
Workout 2: Lower Body Power
3 sets of 12-15 reps per exercise. Rest 60 seconds between sets.
- Sumo Squats: Wide stance, toes pointed out. Target inner thighs/glutes.
- Glute Bridges: Lying on back, drive hips up. Squeeze at top for 2 seconds.
- Bulgarian Split Squats: One foot on couch/chair behind you. The ultimate leg burner.
- Side Lunges: Lateral step, keeping other leg straight.
- Calf Raises: Stand on edge of step or flat ground. High reps (20+).
Workout 3: Upper Body & Core
EMOM (Every Minute on the Minute) for 30 minutes.
- Minute 1: 10-15 Push-ups (Wide grip)
- Minute 2: 20 Tricep Dips (Using chair/couch)
- Minute 3: 30 second Superman Hold (Lying on stomach, lift arms/legs)
- Minute 4: 20 Bicycle Crunches
- Minute 5: Rest
- Repeat 6 times.
Workout 4: Cardio Fusion (Low Impact)
Continuous movement to keep heart rate in Zone 2/3. No jumping necessary.
Perform each move for 60 seconds, no rest between moves. Rest 90 seconds after completing the full list. Repeat 5 times.
- March in Place with High Knees
- Step Touches with Arm Crosses
- Butt Kicks
- Standing Side Crunches (Knee to Elbow)
- Shadow Boxing (Light punches)
- Walkouts (Inchworms)
Workout 5: Active Recovery Flow
Slow, deliberate movement. Focus on breathing.
- Cat-Cow Stretch: 2 minutes.
- Down Dog to Plank Flow: 5 minutes slow flow.
- World's Greatest Stretch: Lunge with twist. 2 minutes per side.
- Pigeon Pose: 3 minutes per side (deep hip opener).
- Child's Pose: 5 minutes active rest.
Sample Weekly Schedule
| Mon: Full Body | Tue: Cardio Fusion | Wed: Lower Body | Thu: Upper Body & Core |
| Fri: Full Body | Sat: Cardio Fusion | Sun: Active Recovery |
