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Full Body Bodyweight Blast

Get a serious full-body burn from your living room — no gear needed! You'll build strength, torch calories, and feel amazing using just your bodyweight.

Created by

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Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 60s

Arm Circle

1 set × 30s

Hip Circle

1 set × 30s

Leg Swing

1 set × 30s

Inchworm

1 set × 5 reps

Main Workout

Squat

3 sets × 12 reps, 12 reps, 12 reps

Pushup Progression

Progressive exercise

Reverse Lunge

3 sets × 10 reps, 10 reps, 10 reps

3 circuits

Glute Bridge

1 set × 15 reps

Dead Bug

1 set × 10 reps

Pullup Progression

Progressive exercise

Pike Push-Up

3 sets × 8 reps, 8 reps, 8 reps

3 circuits

Mountain Climber

1 set × 30s

Plank

1 set × 30s

Cool Down

Child's Pose

1 set × 45s

Hip Flexor Stretch

1 set × 40s

Seated Hamstring Stretch

1 set × 40s

Chest Opener Stretch

1 set × 40s

Spinal Twist

1 set × 40s