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Full Body Basics

You'll hit every muscle in your body with zero equipment — just you, the floor, and some serious effort. Build strength, burn calories, and feel great doing it.

A

Created by

avra

Workout Breakdown

Warm-Up

1

Squat (Dynamic Mobility)

1 set × 10 reps

2

Arm Circle

1 set × 10 reps

3

Hip Circle

1 set × 10 reps

4

Inchworm

1 set × 6 reps

5

Cat-Cow

1 set × 8 reps

Main Workout

Superset

3 circuits

Pushup Progression

Progressive exercise

Simple Squat Progression

Progressive exercise

Superset

3 circuits

Row Progression

Progressive exercise

Hinge Progression

Progressive exercise

Superset

3 circuits

Anti-Extension Progression

Progressive exercise

Anti-Rotation Progression

Progressive exercise

Cool Down

1

Child's Pose

1 set × 30s

2

Hamstring Stretch (Supine)

1 set × 30s

3

Kneeling Hip Flexor Stretch

1 set × 30s

4

Cobra Stretch

1 set × 30s

5

Reclined Twist

1 set × 30s

Full Body Basics - Bodyweight Fitness | Bodyweight Fitness