Strength · 21 min

Bodyweight Full Body

Push-ups, lunges, single-leg bridges and planks for regular trainees.

• 21 minutes
• Regular
• Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

This is the step up from the Foundations sessions: full push-ups, walking lunges, single-leg bridges and a pike push-up for shoulders. Three rounds with short rests keep your heart rate up as well. If a move gets easy at the top of the range, slow the lowering to three seconds.

Kit

Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place45 s
   • Inchworm4 reps
   • World's Greatest Stretch30 s each side
   • Bodyweight Squat10 reps

2. Full body3 rounds

   Z4 Work
   • Push Up8 to 12 reps
   • Walking Lunge6 to 8 reps each side
   • Single Leg Glute Bridge8 to 10 reps each side
   • Superman10 to 12 reps
   • High Plank30 s

3. Finisher

   Z4 Work
   • Pike Push Up5 to 8 reps
   • Mountain Climber30 s

4. Cool down

   Z1 Recover
   • Standing Quad Stretch30 s each side
   • Downward Dog30 s
   • Child's Pose45 s

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.