full-body workout using only your bodyweight

Workout Rules

• Do this workout 3 times a week.

• Rest for 1 minute between each exercise.

• Rest for 2 minutes after finishing a full round (circuit).

• Complete 3 rounds total.

The Exercises

• Push-ups: Do 10 to 15 reps. This works your chest, shoulders, and arms. Keep your body in a straight line. Drop to your knees if standard push-ups are too hard.

• Bodyweight Squats: Do 15 to 20 reps. This works your thighs and glutes. Push your hips back as if sitting in a chair. Keep your chest up and heels flat on the floor.

• Walking Lunges: Do 10 reps per leg. This works your legs and balance. Step forward and lower your hips until both knees bend at a 90-degree angle.

• Glute Bridges: Do 15 reps. This works your glutes and lower back. Lie on your back with your knees bent. Lift your hips toward the ceiling and squeeze at the top.

• Pike Push-ups: Do 8 to 12 reps. This works your shoulders. Start in a downward dog yoga pose with your hips high. Lower the top of your head toward the floor.

• Plank: Hold for 30 to 45 seconds. This works your core. Keep your body straight and squeeze your stomach tight like someone is about to poke it.