Full Body Conditioning Workout

This workout is designed for intermediate fitness enthusiasts aiming for general fitness. It utilizes minimal equipment and targets multiple muscle groups, enhancing strength, endurance, and overall conditioning.

full body

general fitness

intermediate

bodyweight

conditioning

minimal

7/18/2026•0 views•intermediate•60 min

Bodyweight Squats

Details

Sets

Reps

10-15

Rest

60s

Equipment

none

Form Instructions

Stand with your feet shoulder-width apart.

Lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes.

Go as low as comfortable, ideally to parallel, and then push back up through your heels to return to standing.

Push-Ups

Details

Sets

Reps

8-12

Rest

60s

Equipment

none

Form Instructions

Start in a plank position with your hands slightly wider than shoulder-width apart.

Lower your body until your chest nearly touches the floor, keeping your elbows at about a 45-degree angle.

Push back up to the starting position.

Plank

Details

Sets

Reps

30-60 seconds

Rest

60s

Equipment

none

Form Instructions

Lie face down, then lift your body onto your toes and forearms, maintaining a straight line from head to heels.

Keep your core tight and avoid letting your hips sag.

Hold the position for the designated time.

Lunges

Details

Sets

Reps

10-12 each leg

Rest

60s

Equipment

none

Form Instructions

Stand tall and step forward with one foot, lowering your body until both knees form a 90-degree angle.

Keep your front knee above your ankle and your back knee just above the ground.

Push back to the starting position and switch legs.

Glute Bridges

Details

Sets

Reps

10-15

Rest

60s

Equipment

none

Form Instructions

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

Lift your hips towards the ceiling by squeezing your glutes.

Hold the top position for a moment, then lower back down.

Burpees

Details

Sets

Reps

8-10

Rest

60s

Equipment

none

Form Instructions

Start standing, then drop into a squat position with your hands on the ground.

Kick your feet back into a plank, perform a push-up if desired, then kick your feet back towards your hands.

Jump up explosively, reaching your arms overhead.

Mountain Climbers

Details

Sets

Reps

30-45 seconds

Rest

60s

Equipment

none

Form Instructions

Begin in a plank position with your arms straight.

Quickly pull one knee towards your chest, then switch legs in a running motion.

Keep your core tight and back straight throughout the movement.

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