Full-Body Bodyweight Workout
This intermediate full-body workout is designed to improve general fitness by targeting multiple muscle groups using only bodyweight exercises. It emphasizes strength, endurance, and flexibility.
bodyweight
fitness
workout
full-body
strength
endurance
intermediate
none
6/13/2025•0 views•intermediate•45 min
Push-Ups
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with your hands shoulder-width apart and feet grounded.
Lower your body until your chest nearly touches the floor, keeping your elbows at a 45-degree angle to your body.
Push back up to the starting position, fully extending your arms.
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart, toes slightly pointed out.
Lower your hips back as if you're sitting onto a chair, keeping your chest up and knees over your toes.
Go as low as you can while maintaining good form, then push through your heels to return to standing.
Plank
Details
Sets
3
Reps
30-45 seconds
Rest
45s
Equipment
none
Form Instructions
Start in a forearm plank position with your elbows directly beneath your shoulders and body in a straight line.
Engage your core and hold the position without allowing your hips to sag or rise.
Breathe steadily and hold for the time specified.
Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
60s
Equipment
none
Form Instructions
Stand tall with feet hip-width apart.
Step forward with one leg, lowering your hips until both knees are at about a 90-degree angle.
Push back to the starting position and switch legs.
Burpees
Details
Sets
3
Reps
8-10
Rest
60s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Drop into a squat and place your hands on the floor in front of you.
Kick your feet back into a plank position and quickly return to the squat.
Jump explosively into the air with your arms overhead.
Mountain Climbers
Details
Sets
3
Reps
30 seconds
Rest
45s
Equipment
none
Form Instructions
Start in a high plank position with your hands under your shoulders.
Drive one knee towards your chest, then quickly switch legs in a running motion.
Keep your core tight and hips low, maintaining a steady pace.
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