Body Weight Work Out #1


Intermediate Level of Difficulty (30 minute max. workout)

This is a basic full body work-out that targets all of the major muscle groups with out the use of equipment. It is well balanced and is best suited for beginners or those who do not have access to any equipment.

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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 3 times.

Picture of a male doing Air Squats Exercise

Air Squats

The air squat is a beginner level lower body exercise that targets the glutes ad quads.

Do 15 reps
LEARN EXERCISE
Picture of a male doing Push-Up Exercise

Push-Up

The push-up is a basic upper body exercise. This is a great exercise for any fitness level because it targets the chest, shoulders, arms and core.

Do 10 reps
LEARN EXERCISE
Picture of a male doing Butterfly Sit-ups Exercise

Butterfly Sit-ups

The butterfly sit-up is a beginner level core conditioning exercise that targets the abs.

Do 15 reps
LEARN EXERCISE
Picture of a female doing Side Plank Exercise

Side Plank

This is an intermediate core exercise that requires a little more strength and coordination than the basic plank. When done with proper form, this exercise really strengthens and tightens the abdominal and lower back muscles.

Do this for 30 seconds on each side
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 3 times.

Picture of a female doing Body Weight Burpee Exercise

Body Weight Burpee

The body weight burpee is a beginner compound exercise. This is an excellent dynamic warm-up exercise that targets the lower body and core and is suitable for any fitness level.

Do 15 reps
LEARN EXERCISE
Picture of a male doing Plank to Push Up Exercise

Plank to Push Up

The plank to push-up is a challenging exercise that targets the shoulders, arms and core.

Do 10 reps on each side
LEARN EXERCISE
Picture of a female doing Double Leg Drops Exercise

Double Leg Drops

Double leg drops are a great lower abs exercise. Perform this exercise after you have strengthened your core and you need to progress from the single leg drops.

Do 15 reps
LEARN EXERCISE
Picture of a male doing Cross Overs Exercise

Cross Overs

Cross overs are a core excercise that build strength and stamina in the abs. This is a great lower abs exercise.

Do 30 reps
LEARN EXERCISE