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Beginner · Bodyweight

Muscle Building

8 min· 2 rounds·5 exercises
Equipment

Guided workout

Ready to go?

We'll walk you through every exercise with a built-in timer and rest periods. ~8 minutes total.

Today: 0 / 1 free tracked

Warm-up

1 min arm circles + bodyweight squats

Full exercise list · Bodyweight

Repeat the circuit 2 times.

  1. 1
    Demonstration of Goblet (or bodyweight) squats

    Goblet (or bodyweight) squats

    10 repsRest 30s

    Hold a weight at chest, sit back, drive up.

  2. 2
    Demonstration of Knee push-ups

    Knee push-ups

    8 repsRest 30s

    Squeeze chest at the top.

  3. 3
    Demonstration of Glute bridges

    Glute bridges

    12 repsRest 30s

    Drive hips up, squeeze glutes 1 second.

  4. 4
    Demonstration of Bent-over rows (bag or dumbbell)

    Bent-over rows (bag or dumbbell)

    10 repsRest 30s

    Hinge hips, pull elbows past ribs.

  5. 5
    Demonstration of Dead bugs

    Dead bugs

    8 each sideRest 15s

    Lower back stays glued to floor.

Cool-down

1 min chest stretch + child's pose

General fitness guidance only. Stop if anything hurts and check with a professional before starting a new program.