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Body Weight Work Out #1

Intermediate Level of Difficulty (45 minute workout)

This is a basic full body work-out that targets all of the major muscle groups with out the use of equipment. It is well balanced and is best suited for beginners or those who do not have access to any equipment.

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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 2 to 3 times.

Picture of a male doing Air Squats Exercise

Air Squats

The air squat is a beginner level lower body exercise that targets the glutes ad quads.

Do 15-20 reps
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Picture of a male doing Push-Up Exercise

Push-Up

The push-up is a basic upper body exercise. This is a great exercise for any fitness level because it targets the chest, shoulders, arms and core.

Do 12-20 reps
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Picture of a female doing Ab Crunch Exercise

Ab Crunch

The ab crunch is a beginner level core exercise that targets the abs.

Do 15-20 reps
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Picture of a female doing Side Plank Exercise

Side Plank

This is an intermediate core exercise that requires a little more strength and coordination than the basic plank. When done with proper form, this exercise really strengthens and tightens the abdominal and lower back muscles.

Do this for 30 seconds on each side
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 2 to 3 times.

Picture of a male doing Plank Superman Exercise

Plank Superman

This is a difficult core exercise that targets the abs and obliques.

Do 10 reps on each side
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Picture of a female doing Double Leg Drops Exercise

Double Leg Drops

Double leg drops are a great lower abs exercise. Perform this exercise after you have strengthened your core and you need to progress from the single leg drops.

Do 12-15 reps
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Picture of a male doing Scissors Exercise

Scissors

Scissors are a core excercise that build abdominal strength and stamina. This is a great lower abs exercise.

Do 20 reps
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Picture of a male doing Cross Overs Exercise

Cross Overs

Cross overs are a core excercise that build strength and stamina in the abs. This is a great lower abs exercise.

Do 20 reps
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