I received many requests for a simple muscle-building workout after publishing a recent women and muscle deep dive.

Ask and you shall receive.

• This workout is designed for people new to strength training, regardless of their age or ability level.

• It requires no special equipment and you can do it at home.

• I’ve included videos and written instructions of each exercise, plus ways to make each exercise easier or harder.

• It takes less than 30 minutes.

• It works the five fundamental human movement patterns and allows you to meet the Federal Exercise Guidelines.

• I often do it when I’m time-crunched or traveling.