Full Basic

Full basic bodyweight workout, compromising all body parts (upper, butt, abs, legs). Superset for each body region. Includes warm-up and stretching. Total: 45 minutes.

Exercises

Set 1: 1 round

Jog on the Spot

30 seconds

High Knees

30 seconds

Jog on the Spot

30 seconds

Cross Knees to Elbows

30 seconds

Burpees

1 minute

Small Forward Arm Circles

30 seconds

Small Reverse Arm Circles

30 seconds

Jumping Jacks

1 minute

Rest

1 minute

Set 2: 3 rounds

Let Me Ups- Level 1

10 reps

Push-Ups on Bench

10 reps

Rest

1 minute

Set 3: 3 rounds

Prisoner Squats

20 reps

Bam Bam

10 reps

Rest

1 minute

Set 4: 3 rounds

Pull-ups - Assisted (Level 1)

10 reps

Bench Dips - Legs Straight

10 reps

Rest

1 minute

Set 5: 3 rounds

Leg Lifts

10 reps

Elbow Plank

1 minute

Rest

1 minute

Set 6: 3 rounds

Left Side Plank Dips

10 reps

Opposite Knee Mountain Climber

10 reps

Right Side Plank Dips

10 reps

Rest

1 minute

Set 7: 1 round

Circle of Joy

45 seconds

Chest Stretch

45 seconds

Chest Stretch

45 seconds

90 Lat Stretch

45 seconds

Standing Forward Bend

45 seconds

Wide Leg Forward Bend D

45 seconds

Rhomboid Opener

45 seconds

Rhomboid Opener

45 seconds

Puppy Pose

45 seconds

Extended Child's Pose

45 seconds

Child's Pose

45 seconds

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