💪🤙☝

Absolutely. For a 60-minute bodyweight session on a mat, with the goal of getting stronger/building muscle rather than losing weight, I'd structure it like this: 🏋️ 60-minute full-body session 1. Warm-up — 8 min March/jog in place — 2 min Arm circles — 1 min Hip circles — 1 min Bodyweight squats — 2 × 10 Light lunges — 1 min Shoulder + wrist mobility — 1 min 2. Legs — 15 min Squats — 4 × 12–15 Reverse lunges — 3 × 10 each leg Bulgarian split squats — 3 × 8–12 each leg Glute bridges — 3 × 15–20 3. Chest + shoulders + arms — 17 min Push-ups — 4 × 8–15 Pike push-ups — 3 × 6–12 Diamond push-ups — 3 × 6–12 Plank shoulder taps — 3 × 10–15 each side 4. Core — 10 min Dead bug — 3 × 10 each side Plank — 3 × 30–60 sec Side plank — 2 × 30–45 sec each side Bird dog — 2 × 10 each side 5. Cool-down — 10 min Quad stretch Hamstring stretch Hip-flexor stretch Chest/shoulder stretch Child's pose Gentle full-body stretching Important for your goal Keep the workout strength-focused, not a nonstop HIIT session. Rest 60–120 seconds between difficult sets. When an exercise becomes easy, increase reps or move to a harder variation. And because you previously mentioned having had hernia surgery as a child, avoid forcing your core or holding your breath during difficult repetitions. If any exercise causes pain around the old surgical area, stop it. If you're doing this 3–4 days/week + eating enough, this is much more suitable for gaining/maintaining weight than doing long cardio sessions.