Bodyweight Weekly Plan
No equipment. 5 workouts + 2 rest days a week, about 20 minutes each. Rest 30–45 sec between sets.
Related (Japanese): Slow Breathing Practice ・ Running Tempo
Aim to stop with about 2 reps left in the tank. When the target reps feel easy, add 1–2 reps next time or move to a harder exercise. Stop if anything hurts. Checks are saved for the week (Monday start) and clear automatically when a new week begins.