Intermediate No-Equipment Full Body Workout
A balanced workout that targets all major muscle groups using bodyweight exercises to enhance general fitness and conditioning.
full body
bodyweight
general fitness
intermediate
none
5/30/2025•0 views•intermediate•60 min
Push-Ups
Details
Sets
4
Reps
10-15
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
Keep your body in a straight line from head to heels, engaging your core.
Lower your body until your chest almost touches the floor, elbows at about a 45-degree angle.
Push back up to the starting position while keeping your core tight.
Bodyweight Squats
Details
Sets
4
Reps
12-15
Rest
60s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart and toes slightly pointed outward.
Engage your core and keep your chest lifted as you bend your knees and lower your body.
Aim to keep your thighs parallel to the ground, or go lower if comfortable.
Push through your heels to return to the starting position.
Plank to Side Plank
Details
Sets
3
Reps
6-8 each side
Rest
60s
Equipment
none
Form Instructions
Start in a forearm plank position with elbows under your shoulders.
Rotate your body to one side, extending your top arm towards the ceiling, forming a straight line from head to heels.
Hold for 1-2 seconds, then return to plank and repeat on the other side.
Lunges
Details
Sets
4
Reps
10-12 each leg
Rest
60s
Equipment
none
Form Instructions
Stand tall with feet hip-width apart.
Step forward with one leg, lowering your body until both knees are bent at about a 90-degree angle.
Ensure your front knee stays above your ankle as you lower yourself down.
Push off your front foot to return to the starting position, then switch legs.
Mountain Climbers
Details
Sets
4
Reps
30 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a high plank position with your hands under your shoulders and body straight.
Drive one knee toward your chest, then quickly switch legs, bringing the other knee forward while extending the first leg back.
Keep your core engaged and maintain a steady rhythm.
Burpees
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
none
Form Instructions
Start standing tall with feet shoulder-width apart.
Drop down into a squat, placing your hands on the ground, then kick your feet back into a plank position.
Perform a push-up if desired, then jump your feet back to your hands.
Explode upwards into a jump, reaching your arms overhead.
Glute Bridges
Details
Sets
4
Reps
15-20
Rest
60s
Equipment
none
Form Instructions
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Press through your heels and lift your hips towards the ceiling, squeezing your glutes at the top.
Hold for a moment, then lower your hips back down to the ground.
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