# Strong & Lean - Long-Term Bodyweight

A long-term, equipment-free bodyweight program focused on gradually reducing overall body fat, especially stubborn belly, back, waist, and love-handle fat, while preserving muscle and building strength, endurance, mobility, and cardiovascular fitness. The routine follows an exercise-day → rest-day cycle and progresses gradually without extreme dieting, overtraining, or exercising to failure. The priority is consistency, recovery, hydration, good sleep, and sustainable fitness rather than rapid weight loss. Start conservatively and increase difficulty only when workouts feel comfortable and symptom-free.

## Routine A - Full Body Strength

March in Place · Arm Circle · Cat-Cow · Bodyweight Squat · Push-Up · Bodyweight Squat · Glute Bridge · Reverse Lunge · Prone Y-T-W · Dead Bug

### Workout

- 1 × 2min March in Place
- 1 × 1min Arm Circle
- 1 × 10 Cat-Cow
- 1 × 5 Bodyweight Squat
- 1 × 6 Push-Up
- 1 × 10 Bodyweight Squat
- 1 × 10 Glute Bridge
- 1 × 12 Reverse Lunge
- 1 × 5 Prone Y-T-W - Body Only
- 1 × 12 Dead Bug
- 1 × 1min Child's Pose
- 1 × 1min Chest Opener Stretch
- 1 × 1min Hamstring Stretch (Supine)
- 1 × 1min Quad Stretch (Side-Lying)


## Routine B - Full Body + Core


## Routine C - Full Body Strength