Are you looking for a workout that will help you build total body strength, without the need for any equipment? Look no further than full bodyweight workouts! Full bodyweight workouts are perfect for those who need an at-home workout that requires minimal equipment. Bodyweight exercises target major muscle groups and can help build both strength and endurance. So, to make sure you’re getting the most from your bodyweight workout, here is an ultimate full body workout with top exercises for total body strength.

Workout Structure

This workout targets major muscle groups of your body. Each exercise targets one muscle group at a time but in order to make sure you’re working all of your muscles and not just one or two, they are combined to create this full body workout.

Perform each exercise for 3 rounds for 40 seconds of work and 20 seconds of rest. After completing all of the exercises for all three rounds, you can take a 1-minute rest before starting the next exercise. Once you complete the workout, make sure to stretch to cool down and rejuvenate your muscles.

Exercises

Squats

Squats are the ultimate full body strength exercise. While they primarily target the hips, legs, and buttocks, they also work your core, back, and arms.

To perform, stand with your feet shoulder-width apart. Slowly lower your hips back as if you are sitting in a chair. Keep your abs engaged and come back to the starting position.

Push-Ups

Push-ups are another great exercise as they work your chest, triceps, and shoulders, as well as the core.

To perform, start in a plank position with your arms straight and your hands below your shoulders. Slowly lower your body towards the ground and push back up to the starting position. Make sure to keep your body in a straight line and your core tight.

Plank

The plank is a great exercise to help build both strength and endurance. It targets your core, shoulders, and wrists.

To perform, start in a push-up position. Make sure your body is in a straight line from your head to your heels. Hold this position for as long as you can to help build strength.

Burpees

Burpees are a great full body exercise that will get your heart rate up for a great cardio workout. They work your chest, shoulders, triceps, legs, and core.

To perform, start standing with your feet shoulder-width apart. Lower into a squat position and jump your feet back into a push-up position. Do one push-up and then jump your feet back to the squat position. Jump up and extend your arms towards the ceiling. This completes one burpee.

Glute Bridge

The glute bridge is a great exercise to work the glutes, hamstrings, and lower back. It also helps to strengthen the core and improve postural alignment.

To perform, lie on your back with your knees bent and feet on the floor. Lift your hips up towards the ceiling and squeeze your glutes. Hold this position for a few seconds before lowering back down.

Mountain Climbers

Mountain climbers are a great full body exercise that works your quads, hamstrings, core and shoulders. They also help to increase your heart rate for a great cardio workout.

To perform, start in a plank position with your hands below your shoulders. Bring one knee up towards your chest and then alternate legs as fast as you can.

Conclusion

Full bodyweight workouts are a great way to build total body strength and endurance. They can be done in the comfort of your home and require minimal equipment. The ultimate full bodyweight workout includes squats, push-ups, the plank, burpees, the glute bridge, and mountain climbers. Perform each exercise for 3 rounds of 40 seconds of work and 20 seconds of rest. Congratulations on becoming the ultimate bodyweight warrior!