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Full Body Bodyweight Blast

Get ready to work every muscle in your body using nothing but your own bodyweight! This balanced routine will leave you feeling strong, energized, and accomplished — no gym required.

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Workout Breakdown

Warm-Up

1

Jumping Jacks

1 set × 30s

2

Arm Circle

1 set × 10 reps

3

Hip Circle

1 set × 10 reps

4

Leg Swing

1 set × 10 reps

5

Inchworm

1 set × 5 reps

6

World's Greatest Stretch

1 set × 5 reps

Main Workout

3 circuits
1

Squat

1 set × 15 reps

2

Push-Up

1 set × 12 reps

3

Reverse Lunge

1 set × 10 reps

3 circuits
1

Glute Bridge

1 set × 15 reps

2

Pike Push-Up

1 set × 10 reps

3

Superman Hold

1 set × 30s

3 circuits
1

Jump Squat

1 set × 10 reps

2

Mountain Climber

1 set × 30s

3

Dip (Triceps)

1 set × 12 reps

3 circuits
1

Plank

1 set × 30s

2

Bicycle Crunch

1 set × 20 reps

3

Leg Raise

1 set × 12 reps

Cool Down

1

Child's Pose

1 set × 45s

2

Seated Hamstring Stretch

1 set × 30s

3

Pigeon Pose

1 set × 30s

4

Chest Opener Stretch

1 set × 30s

5

Seated Spinal Twist Stretch

1 set × 30s

6

Deep Breathing

1 set × 60s

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