Start Small is a no-equipment circuit that keeps its promise in the title: 10 bicep extensions, 10 step bicep extensions, 10 reverse lunges, 10 calf raises and 10 back leg raises. Five stations, nothing on the floor, nothing airborne, nothing that needs a warm-up longer than the workout - a genuine first rung on the ladder.

Small is a design choice here, not a compromise. The circuit opens with the gentlest possible ramp: bicep extensions standing still, then the identical movement with a side step added - the same arms, now with feet involved, which is how coordination gets built one variable at a time. The leg block then covers three distinct jobs at beginner-friendly cost: reverse lunges load one leg at a time in the safest lunge direction, calf raises strengthen the lower leg with both feet planted, and back leg raises fire the glutes while standing tall - the muscle group most weakened by sitting, trained in the position that demands the least from everything else. Every station keeps at least one foot rooted and the spine vertical. That is what makes this circuit repeatable on day one, day three and day ten - and repeatable is the entire secret of starting.

Clench your fists through both extension variations and move the arms with intent - self-resisted work pays exactly what you put in. Step and extend in rhythm on the step version, letting the feet keep an easy beat. Reverse lunges travel back with control, torso tall. Pause at the top of each calf raise. In back leg raises, sweep the leg behind you from the glute with your torso upright - a short, controlled lift beats a big lean forward.

Every streak in history was once one workout old. This is a fine first one - and a fine fiftieth.

Make it Harder: Run the circuit as written, then add one extra set beyond your level.

Make it Easier: Halve every station to 5 and rest a hand on a chair for the lunges and leg raises.