# 💪🤙☝

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.