Full-body bodyweight conditioning

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Programs

Build your endurance without equipment

14 Exercises

Required equipment

No equipment

Muscles

Quadriceps Glutes Calves Abs Back Chest Hamstrings Triceps Shoulders

Standard

Warm-up

Marching in Place View exercise

Start at low intensity, then gradually speed up to prepare for the workout without unnecessary fatigue.

45 seconds

Inchworms View exercise

Walk the hands forward with control and keep the hips stable to prepare the shoulders, core, and posterior chain.

5 - 8 Repetitions

Walking lunge View exercise

Perform the total repetitions at an easy pace, solely to prepare the legs and coordinate your stride.

8 - 10 Repetitions

Circuit 4 rounds

Main

Do each exercise one after another. When you finish the list, rest then start again.

Burpee View exercise

Work at a pace you can repeat across every round. Remove the jump if the impact is uncomfortable without sacrificing movement fluidity. Read more

Work at a pace you can repeat across every round. Remove the jump if the impact is uncomfortable without sacrificing movement fluidity.

Round 1: 6 - 12 Repetitions

Round 2: 6 - 12 Repetitions

Round 3: 6 - 12 Repetitions

Round 4: 6 - 12 Repetitions

Chain without rest

Push-up View exercise

Maintain the same range of motion in every round. Switch to the knees if the final repetitions become incomplete.

Round 1: 10 - 18 Repetitions

Round 2: 10 - 18 Repetitions

Round 3: 10 - 18 Repetitions

Round 4: 10 - 18 Repetitions

Chain without rest

Walking lunge View exercise

Count total repetitions and maintain a steady stride. Shorten the step length if the knees become uncomfortable.

Round 1: 16 - 24 Repetitions

Round 2: 16 - 24 Repetitions

Round 3: 16 - 24 Repetitions

Round 4: 16 - 24 Repetitions

Chain without rest

Mountain Climber View exercise

Maintain a steady pace with the pelvis stable. Choose a speed you can sustain without substantially shortening the range of motion. Read more

Maintain a steady pace with the pelvis stable. Choose a speed you can sustain without substantially shortening the range of motion.

Round 1: 30 seconds - 50 seconds

Round 2: 30 seconds - 50 seconds

Round 3: 30 seconds - 50 seconds

Round 4: 30 seconds - 50 seconds

Chain without rest

Forearm plank View exercise

Keep the abs engaged and breathe normally. Reduce the duration as soon as the lower back begins to arch.

Round 1: 30 seconds - 50 seconds Rest time : 1 minute

Round 2: 30 seconds - 50 seconds Rest time : 1 minute

Round 3: 30 seconds - 50 seconds Rest time : 1 minute

Round 4: 30 seconds - 50 seconds Rest time : 2 minutes

1 minute rest between each round

Repeat 4 times

2 minutes rest

Circuit 3 rounds

Main

Do each exercise one after another. When you finish the list, rest then start again.

Lateral Skaters Hops View exercise

Count the total jumps and stabilize every landing. Reduce the lateral range if knee control decreases.

Round 1: 12 - 20 Repetitions

Round 2: 12 - 20 Repetitions

Round 3: 12 - 20 Repetitions

Chain without rest

Crab Walk View exercise

Keep the hips slightly elevated and move with short steps. Reduce the duration if you experience shoulder or wrist discomfort. Read more

Keep the hips slightly elevated and move with short steps. Reduce the duration if you experience shoulder or wrist discomfort.

Round 1: 20 seconds - 35 seconds

Round 2: 20 seconds - 35 seconds

Round 3: 20 seconds - 35 seconds

Chain without rest

Superman View exercise

Lift the arms and legs through a moderate range without compressing the lower back. Add a brief pause at the top once 20 repetitions are performed with clean technique. Read more

Lift the arms and legs through a moderate range without compressing the lower back. Add a brief pause at the top once 20 repetitions are performed with clean technique.

Round 1: 12 - 20 Repetitions

Round 2: 12 - 20 Repetitions

Round 3: 12 - 20 Repetitions

Chain without rest

Fast Feet View exercise

Use short, quick steps with a relaxed upper body. Progress through duration within the prescribed range first, then slightly increase the pace without losing coordination. Read more

Use short, quick steps with a relaxed upper body. Progress through duration within the prescribed range first, then slightly increase the pace without losing coordination.

Round 1: 25 seconds - 40 seconds Rest time : 1 minute

Round 2: 25 seconds - 40 seconds Rest time : 1 minute

Round 3: 25 seconds - 40 seconds Rest time : 1 minute

1 minute rest between each round

Repeat 3 times

1 minute rest

Standard

Cool-down