Intermediateno-equipment
Bodyweight Strength Endurance
No equipment workout focused on muscular endurance and strength.
35 min
None
Benefits
- muscular endurance
- strength
- metabolic conditioning
- flexibility
Exercise Breakdown
Push-ups
4x15 • Rest 60 seconds
Hands under shoulders, body straight, lower then push up.
Bodyweight Lunges
4x12 each leg • Rest 60 seconds
Step forward, bend knees to 90°, push off forward leg.
Diamond Push-ups
3x12 • Rest 60 seconds
Hands together under chest in diamond, lower and press.
Pistol Squat to Box (assisted)
3x8 each leg • Rest 60 seconds
Lower single-leg to box or bench, push back up.
Reverse Plank
3x45 seconds • Rest 45 seconds
Support body from hands/heels, hold straight line.
Superman Raise
3x15 • Rest 30 seconds
Lie prone, raise arms and legs together, squeeze glutes and back.
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