Total Body Bodyweight Strength Workout
An intermediate workout designed to build muscle using only bodyweight exercises. This 45-minute routine engages multiple muscle groups for comprehensive strength development.
strength
bodyweight
muscle
intermediate
workout
none
7/1/2025•0 views•intermediate•45 min
Push-Ups
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
none
Form Instructions
Begin in a plank position with hands placed shoulder-width apart.
Keep your body in a straight line from head to heels.
Lower yourself until your chest almost touches the ground.
Push back to the starting position while keeping your elbows close to your body.
Bodyweight Squats
Details
Sets
3
Reps
12-15
Rest
60s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart and toes slightly pointed out.
Lower your body by bending at the knees and hips, keeping your chest up and back straight.
Go as low as you can while maintaining good form, ideally until thighs are parallel to the ground.
Push through your heels to return to the starting position.
Plank
Details
Sets
3
Reps
30-60 seconds
Rest
60s
Equipment
none
Form Instructions
Get into a forearm plank position with elbows directly under your shoulders.
Keep your body in a straight line from head to heels.
Engage your core, glutes, and legs to maintain stability.
Hold the position, avoiding arching or sagging your lower back.
Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
60s
Equipment
none
Form Instructions
Stand tall with feet hip-width apart.
Take a step forward with your right leg, lowering your hips until your right thigh is parallel to the floor.
Ensure that your right knee does not go past your toes.
Push through your right heel to return to the starting position and switch legs.
Tricep Dips (using a chair or low surface, if available)
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
none
Form Instructions
While facing away from a chair, place your palms on the edge with fingers pointing forward.
Extend your legs in front of you, keeping your heels on the ground or elevated.
Lower your body by bending your elbows until they reach 90 degrees.
Push back up to the starting position using your triceps.
Burpees
Details
Sets
3
Reps
8-10
Rest
60s
Equipment
none
Form Instructions
Start in a standing position, then squat down and place your hands on the floor.
Jump your feet back into a plank position.
Perform a push-up (optional).
Jump your feet back to your hands, then explosively jump up, reaching your arms overhead.
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