Total Body Bodyweight Workout: Strength, Balance & Control

No equipment? No problem! This full-body bodyweight workout is designed to challenge your strength, balance, and endurance using nothing but your own body weight. Whether you’re at home, on vacation, or short on time, this routine hits every major muscle group — giving you a complete workout anywhere, anytime.

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💪 The Workout

Perform each move for 30–45 seconds, resting briefly between exercises. Complete 3–4 total rounds for a full-body burn.

1. Walk Out + Push Up

Warm up your body and fire up your upper body with this total-body move. Walk your hands out to a plank, lower into a push-up, then walk back up to standing.

2. In + Out

A dynamic core move that keeps your abs engaged while boosting your heart rate. Stay light on your feet and keep your movements controlled.

3. Russian Twist

Strengthen your obliques and build rotational stability. You can keep your heels down or lift them for an extra challenge.

4. Reverse Lunge

Focus on stability and glute activation. Step back with control, keeping your front knee stacked over your ankle.

5. Donkey Kicks

Target your glutes and hamstrings — make sure to squeeze at the top for maximum effect.

6. Tricep Dips

Use a sturdy chair, bench, or step to tone your triceps. Keep your elbows pointing straight back and your core engaged.

7. Squat + Plank

Combine lower body strength and core control — squat down, plant your hands, jump or step back into a plank, then return to standing.

8. Forward Lunge

A classic move for leg strength and balance. Step forward with purpose and push through your front heel to return to standing.

9. Single Leg Deadlift

One of the best moves for balance and stability. Hinge forward from the hips, keeping your back flat and your core tight.

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🧘‍♀️ Tips for Success

* Focus on form over speed— quality reps will give you better results.

* Engage your core throughout every movement for added stability.

* Stay hydrated and finish with a gentle stretch or mobility flow.