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Intermediate · Bodyweight

Muscle Building

12 min· 3 rounds·6 exercises
Equipment

Guided workout

Ready to go?

We'll walk you through every exercise with a built-in timer and rest periods. ~12 minutes total.

Today: 0 / 1 free tracked

Warm-up

2 min light cardio + dynamic stretches

Full exercise list · Bodyweight

Repeat the circuit 3 times.

  1. 1
    Demonstration of Goblet squats

    Goblet squats

    12 repsRest 30s

    Pause 1s at the bottom.

  2. 2
    Demonstration of Push-ups

    Push-ups

    10 repsRest 30s

    Lower for 2 seconds, press up strong.

  3. 3
    Demonstration of Romanian deadlifts

    Romanian deadlifts

    10 repsRest 30s

    Slight knee bend, hinge from hips.

  4. 4
    Demonstration of Dumbbell rows

    Dumbbell rows

    10 each armRest 30s

    Squeeze shoulder blade at top.

  5. 5
    Demonstration of Walking lunges

    Walking lunges

    10 each legRest 30s

    Step long, drop back knee softly.

  6. 6
    Demonstration of Plank

    Plank

    45sRest 15s

    Tuck ribs, squeeze glutes.

Cool-down

2 min full-body stretch

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