Body Weight Work Out #2


Intermediate Level of Difficulty (30 minute max. workout)

This is an intermediate level full body workout that targets all of the major muscle groups and requires a bench and your own bodyweight as the resistance.

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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Bench Push-Ups Exercise

Bench Push-Ups

The bench push-up is a beginner upper body exercise. This is an excellent compound exercise that targets the chest shoulders and arms.

Do 12-15 reps
LEARN EXERCISE
Picture of a male doing Tricep Dips Exercise

Tricep Dips

The tricep dip is an excellent exercise that works the triceps using your own body weight in a very simple way.

Do 15-20 reps
LEARN EXERCISE
Picture of a female doing Leg Raises Exercise

Leg Raises

The leg raise exercise must be done with proper form and tempo to ensure that the correct muscles are being used. Those muscles include the top of the buttocks and lower back.

Do 10 reps on each side
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Deadbugs Intermediate Exercise

Deadbugs Intermediate

The intermediate deadbug is a challenging core level that targets the upper and lower abs.

Do 20 reps on each side
LEARN EXERCISE
Picture of a male doing Single Leg Glute Bridge Exercise

Single Leg Glute Bridge

The single leg glute bridge is a lower body exercise that targets the glutes and hamstrings.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Side Knee Drops Exercise

Side Knee Drops

Side knee drops are a beginner level core exercise.

Do 10 reps on each side
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Chest Raise Exercise

Chest Raise

The chest raise is a beginner exercise that helps strengthen the muscles in the buttocks, lower back and erector spinae with a very low risk of injury.

Do 10 reps
LEARN EXERCISE
Picture of a female doing Side Plank Leg Raise Exercise

Side Plank Leg Raise

This is a challenging core exercise that targets the obliques and glutes.

Do 10 reps on each side
LEARN EXERCISE
Picture of a female doing Ab Crunch Exercise

Ab Crunch

The ab crunch is a beginner level core exercise that targets the abs.

Do 15-20 reps
LEARN EXERCISE