Total Body Bodyweight Workout

You don’t need any equipment to get in a solid workout — just a little space and your own bodyweight. This routine targets strength, core stability, and cardio all in one quick session. Perfect for busy days, at-home workouts, or when you’re traveling.

Give this circuit a try and repeat 3–4 rounds for a full-body burn!

---

The Workout

1. Bear Hold to Plank

Start in a tabletop position with your knees lifted an inch off the ground. Step or hop back into a plank, then return to your bear hold. This move strengthens your core, shoulders, and lower body while improving stability.

2. Superwoman + Pull

Lie face-down, lift your chest and legs off the ground for a Superwoman, and add a pulling motion with your arms. This activates the upper back, glutes, and postural muscles — perfect for countering daily sitting.

3. Plank

Hold a strong plank position, keeping your core tight and spine straight. This classic move builds full-body tension and stability.

4. Jump Rope (or Air Rope)

Elevate your heart rate with 30–60 seconds of jumping. If you don’t have a rope, mimic the movement with your hands — same cardio benefit, no equipment required.

5. Push Ups

Whether from your toes or knees, push ups work the chest, shoulders, triceps, and core. Slow and controlled reps are key.

6. Up Downs + Mountain Climbers

Move from a high plank to low plank (up downs), then drive your knees forward for mountain climbers. This combo challenges strength and endurance all at once.

7. Cross Body Taps

---

💪 Make It Your Own

• Beginners: Cut each move to 20 seconds, slow reps, or fewer rounds.

• Advanced: Add time, increase speed, or perform 4–5 rounds.

• Short on time? Do one round as a quick energy-boosting circuit.

---