Short answer: Complete two or three rounds of incline push-ups, rows, squats, lunges and trunk work. Adjust leverage and rest rather than forcing a universal rep target.
Who this workout is for
This session suits women seeking a short no-cost bodyweight circuit. It is not individualized medical advice or official military preparation. Beginners should use the beginner version.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Incline push-up | 6–12 | Adjust surface height |
| Band or table row | 8–12 | Secure setup |
| Chair squat | 10–15 | Controlled depth |
| Reverse lunge | 5–8/side | Use support |
| Dead bug | 6–10/side | Slow control |
How to perform the session
Perform two rounds in week one and add a third only when the final repetitions remain clean. Use a free timer and rest 30–90 seconds as needed.
How to progress
Lower the push-up incline, increase range or add repetitions gradually. For a longer plan, use the four-week women’s plan.
How RepSaga fits
The routine needs no app. RepSaga is an optional iPhone/iPad game layer for push-ups; check its current listing for any purchases. Compare free military apps before downloading.
Turn the push-up sets into a quest
Download RepSaga on iPhone or iPad and use clean push-ups to advance RPG battles, achievements and streaks.
Frequently asked
Is the workout really free?
Yes. It can be performed with household surfaces and a simple timer, though an optional band can improve pulling options.
Do women need different push-ups?
No special variation is required; leverage and volume should match individual strength and comfort.