Full body · No kit

Bodyweight workout

minutes: 30minutes
circuits: 4circuits
moves: 24moves

Start this workout free

6 moves · no rest

Warm-up

Cross-body shoulder stretchrear delts0:30 Dynamic side bendsobliques · lats0:30 Standing hip rotationhip flexors · glutes0:30 Deep side to side lungeinner thighs · glutes · quads0:30 Active calf and hamstring stretchhamstrings · calves0:30 World's greatest stretchhip flexors · glutes · upper back0:30

0:30 rest between rounds

Circuits

1Circuit 12 rounds
Archer push-upschest · front delts2 × 0:40 Superman holdlower back · glutes2 × 0:35 Back bow with heel tapslower back · glutes2 × 0:40
2Circuit 22 rounds
Side step squatsquads · glutes2 × 0:40 Single-leg glute bridgeglutes · hamstrings2 × 0:40 Burpeesquads · chest · front delts2 × 0:40
3Circuit 32 rounds
Pike push-upsfront delts · triceps2 × 0:30 Bird dogsdeep core · lower back2 × 0:40 Single-leg calf raisecalves2 × 0:40
4Circuit 42 rounds
Close-grip push-upstriceps · chest2 × 0:40 Plank shoulder tapsdeep core · obliques2 × 0:40 Shadow boxingshoulders · calves2 × 1:00

6 moves · no rest

Cool-down

Figure 4 stretchglutes · outer hip0:30 Figure 4 stretchglutes · outer hip0:30 Cobraspinal erectors · abs (stretched) · chest0:30 Plank to downward dogshoulders · hamstrings · calves0:30 Cat-cow stretchspinal erectors · abs0:30 Child's poselower back · lats0:30

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