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Koushalee's Workout

3 days a week · no equipment · lower-back friendly

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Lower Body

Glutes, thighs and legs. All exercises are gentle on the lower back.

Warm up — March in place for 2 minutes, gentle hip circles and ankle rolls.

Glute Bridge

3 × 12
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Glutes Hamstrings
  1. Lie on your back, knees bent, feet flat on floor hip-width apart
  2. Push through your heels to lift hips toward the ceiling
  3. Squeeze your glutes at the top for 2 seconds
  4. Lower slowly back down — that's one rep
45 sec rest between sets

Bodyweight Squat

3 × 10
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Quads Glutes
  1. Stand with feet shoulder-width apart, toes slightly out
  2. Keep chest up, push hips back and bend knees
  3. Go as low as comfortable — aim for thighs parallel
  4. Push through heels to stand back up
45 sec rest between sets

Forward Lunges

3 × 8 each
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Quads Glutes Hamstrings
  1. Stand tall, hands on hips or by your sides
  2. Step forward with one leg, lower back knee toward floor
  3. Keep front knee behind your toes
  4. Push back to start — alternate legs
45 sec rest between sets

Wall Sit

3 × 20s
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Quads Glutes
  1. Lean your back flat against a wall
  2. Slide down until thighs are parallel to the floor
  3. Keep knees at 90° and hold
  4. Breathe steady — don't hold your breath
30 sec rest between sets

Calf Raises

3 × 15
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Calves
  1. Stand hip-width apart, hold a wall for balance if needed
  2. Rise up on your toes as high as you can
  3. Squeeze at the top for 1 second
  4. Lower slowly — nice and controlled
30 sec rest between sets

Upper Body + Core

Arms, shoulders, and core strengthening. All back-friendly positions.

Warm up — Arm circles (10 each direction), shoulder rolls, gentle torso twists.

Push-ups

3 × 8
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Chest Shoulders Triceps
  1. Start on knees or toes — hands shoulder-width apart
  2. Keep body in a straight line, don't let hips sag
  3. Lower chest toward floor, elbows at 45°
  4. Push back up — start on knees and work your way up
60 sec rest between sets

Bird Dog

3 × 8 each
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Core Lower Back Glutes
  1. Start on hands and knees — tabletop position
  2. Extend right arm forward and left leg back simultaneously
  3. Keep back flat — don't arch or twist
  4. Hold 2 seconds, return slowly, switch sides
Great for lower back · 30 sec rest

Dead Bug

3 × 8 each
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Core Abs
  1. Lie on back, arms pointing up, knees bent at 90°
  2. Press lower back into the floor — keep it there
  3. Slowly extend opposite arm and leg out
  4. Return to start, switch sides — slow and controlled
30 sec rest between sets

Bicycle Crunches

3 × 12
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Abs Obliques
  1. Lie on back, hands behind head
  2. Lift shoulders off floor, bring right elbow to left knee
  3. Extend right leg out while twisting
  4. Alternate sides in a pedaling motion — don't pull your neck
30 sec rest between sets

Supermans

3 × 10
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Lower Back Glutes
  1. Lie face down, arms extended in front
  2. Lift arms, chest and legs off the floor
  3. Squeeze glutes and lower back at the top
  4. Hold 2-3 seconds, lower gently
Strengthens lower back · 30 sec rest

Full Body + Cardio

Mix of strength and movement to get the heart rate up.

Warm up — 2 minutes marching in place, arm swings, hip circles.

Bodyweight Squat

3 × 12
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Full Lower Body
  1. Feet shoulder-width apart, chest up
  2. Push hips back and bend knees together
  3. Go as low as comfortable
  4. Drive up through heels — keep it smooth
30 sec rest between sets

Push-ups

3 × 8
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Chest Arms
  1. Knees or toes — pick your level
  2. Hands under shoulders, body straight
  3. Lower chest to floor, elbows at 45°
  4. Push back up strong
45 sec rest between sets

Lateral Lunges

3 × 8 each
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Inner Thighs Glutes Quads
  1. Stand tall, feet together
  2. Take a big step to the side, bending that knee
  3. Keep other leg straight, chest up
  4. Push off bent leg to return — alternate sides
30 sec rest between sets

Glute Bridge

3 × 15
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Glutes Hamstrings
  1. Lie on back, knees bent, feet flat
  2. Lift hips by squeezing glutes
  3. Hold 2 seconds at top
  4. Lower slowly — more reps today, you can do it
30 sec rest between sets

Bird Dog

3 × 10 each
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Core Lower Back
  1. Tabletop position — hands and knees
  2. Extend opposite arm and leg
  3. Keep back flat, hold 2 seconds
  4. Switch sides — finish strong
30 sec rest between sets

Food Guide

Small changes, big results. No crazy diets — just smarter choices.

💧 Water Goal

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Aim for 2 litres a day — about 8 glasses
Keep a bottle at your desk — sip, don't chug
Add lemon, cucumber or mint if plain is boring
1 glass before each meal helps with portion control

🔄 Smart Swaps

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Biscuits → handful of nuts, banana with peanut butter, or roasted chickpeas
White bread → whole wheat roti or brown bread
Full plate rice → half rice + extra vegetables
Sugary drinks → infused water, unsweetened tea
Late night craving → yoghurt with fruit, or small bowl of popcorn

🇲🇺 Mauritian Superfoods

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Brèdes (mouroum, songe, cresson) — packed with iron and vitamins
Bringelle — low cal, great in curries
Chou-chou — super light, goes with everything
Local bananas — natural energy, perfect pre-workout
Papaya, guava, passion fruit — fiber + vitamins
Lentilles (dhal) — protein powerhouse, already in your kitchen

📋 Meal Ideas

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Breakfast — 2 eggs + whole wheat roti or oats with banana + honey
Lunch — Half rice + dhal + brèdes + small portion curry
Snack — Fruit + handful of nuts or yoghurt
Dinner — Grilled fish/chicken + veg + small rice or roti
Pre-workout — Banana or small handful of dates (30 min before)

🎯 The 80/20 Rule

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Eat well 80% of the time — you don't have to be perfect
Takeout once a week is fine — just not daily
Don't skip meals — it makes cravings worse later
Consistency over perfection. Small wins add up.
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Made with love by Peach

Available offline ✓