Full Body Workout
1. Push-Ups (Chest, Shoulders, Triceps, Core)
How to Do It:
- Place your hands slightly wider than shoulder width
- Keep your body straight
- Lower until your chest is close to the floor
- Push back up with control
Why It Works:
Push-ups train your chest, shoulders, triceps, and core together. It’s great for building upper-body pressing strength.
2. Squats (Legs, Glutes, Core)
How to Do It:
- Stand with feet hip-width apart
- Lower your hips back and down
- Keep your chest high
- Push back up through your heels
Why It Works:
Squats build strength in your quads, hamstrings, glutes, and stabilizing muscles. They are essential in any full body bodyweight workout.
3. Plank (Core, Shoulders, Back)
How to Do It:
- Keep elbows under shoulders
- Keep your body in a straight line
- Engage your core
Why It Works:
Planks strengthen your abs, deep core muscles, and improve posture while supporting your lower back.
4. Lunges (Glutes, Quads, Hamstrings, Balance)
How to Do It:
- Step forward
- Lower your hips while keeping your chest up
- Push through your front heel to stand back
Why It Works:
Lunges train each leg individually, helping correct muscle imbalances and improving lower-body strength.
5. Burpees (Full Body, Cardio, Strength)
How to Do It:
- Squat
- Kick your legs back
- Do a push-up
- Hop back to squat
- Jump up
Why It Works:
Burpees burn fat fast and build full-body strength without any equipment.
6. Glute Bridge (Glutes, Lower Back, Core)
How to Do It:
- Lie on your back
- Bend your knees
- Lift your hips
- Squeeze your glutes
Why It Works:
This exercise strengthens your glutes and hips, helps fix lower-back pain, and improves running and squatting performance.
7. Mountain Climbers (Core, Shoulders, Cardio)
How to Do It:
- Get into a plank stance
- Drive your knees into your chest
- Keep your hips low
Why It Works:
Great for burning fat around the core and improving stamina.
8. Chair Dips (Triceps, Chest, Shoulders)
How to Do It:
- Place hands on a chair behind you
- Lower your body
- Push back up
Why It Works:
A simple way to strengthen triceps and chest without weights.
9. Superman (Back, Glutes, Shoulders)
How to Do It:
- Lie on your stomach
- Lift chest, legs, and arms
- Lower down
Why It Works:
Balances push exercises and builds a strong upper and lower back.
10. Bear Crawl (Full Body, Coordination, Strength)
How to Do It:
- Start on hands and knees
- Crawl forward keeping knees low
- Move opposite hand and leg
Why It Works:
Builds full-body strength, coordination, and core control.
Sample 20-Minute Full Body Bodyweight Workout
Beginner Routine (3 Rounds)
- Push-ups: 8–10
- Squats: 12
- Plank: 20 sec
- Lunges: 8 each leg
- Superman: 10
Intermediate Routine (3 Rounds)
- Push-ups: 15
- Squats: 20
- Plank: 40 sec
- Mountain Climbers: 30 sec
- Dips: 12
Advanced Routine (3–4 Rounds)
- Decline Push-ups: 15
- Jump Squats: 20
- Burpees: 12
- Bear Crawl: 30 sec
- Plank: 1 min
This routine hits all major muscle groups without equipment.
Tips for Better Results
- Warm up for 5 minutes
- Do slow and controlled reps
- Increase reps weekly
- Switch to harder variations as you get stronger
- Focus on proper form
- Train consistently for 4–8 weeks
Common Mistakes to Avoid
- Holding your breath
- Not engaging your core
- Rushing through reps
- Skipping warm-up
- Using poor form
Avoiding these mistakes helps prevent injuries and speeds up progress.
Final Note
A full body bodyweight workout is one of the safest, easiest, and most effective ways to build strength without equipment or a gym membership. These 10 exercises will strengthen your core, legs, chest, back, and shoulders to help you develop a balanced and strong body.
Whether you’re a beginner starting your fitness journey or an advanced athlete, you can use these exercises to get fitter, stronger, and more confident.
