Core · Full Body · Level 2
No kit needed. A bodyweight workout.
Every move has a how-to video.
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Do the rounds, then rest
Every block says how many rounds to do and how long to rest between them.
The session
Warm-up
Ease in: do these 3 moves in order. That is one round. Rest 10 seconds, then go again: 2 rounds in total.
| Move | Round 1 | Round 2 |
|---|---|---|
| Low lateral squat switchesReps · See how | 4–8 reps | 8–12 reps |
| Pelvic raisesReps · See how | 8–12 reps | 10–12 reps |
| Plank trench crawlReps · See how | 4–8 reps | 8–12 reps |
Set 1 of 5 · Strength
Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.
| Move | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Prone shoulder retractionReps · See how | 4–8 reps | 8–12 reps | 10–12 reps |
| Reverse shoulder rollsReps · See how | 8–12 reps | 10–12 reps | 12–15 reps |
| Scapula pushupReps · See how | 10–12 reps | 12–15 reps | 10–12 reps |
| Shin raisesReps · See how | 4–8 reps | 8–12 reps | 10–12 reps |
Set 2 of 5 · Strength
Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.
| Move | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Shoulder rollsReps · See how | 10–12 reps | 12–15 reps | 10–12 reps |
| Side bridgeHold · See how | 10–15 hold | 15–20 hold | 30–45 hold |
| Single leg pelvic raisesReps · See how | 10–12 reps | 12–15 reps | 10–12 reps |
| Basic crunchReps · See how | 10–12 reps | 12–15 reps | 10–12 reps |
Set 3 of 5 · Strength
Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.
| Move | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| CrunchesReps · See how | 10–12 reps | 12–15 reps | 10–12 reps |
| Pushup to balance complexReps · See how | 8–12 reps | 10–12 reps | 12–15 reps |
| Single leg hip hingeReps · See how | 8–12 reps | 10–12 reps | 12–15 reps |
| Sit upsReps · See how | 10–12 reps | 12–15 reps | 10–12 reps |
Set 4 of 5 · Strength
Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.
| Move | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Standing calve raisesReps · See how | 10–12 reps | 12–15 reps | 10–12 reps |
| Star pushupsReps · See how | 10–12 reps | 12–15 reps | 10–12 reps |
| Straight leg crunchesReps · See how | 10–12 reps | 12–15 reps | 10–12 reps |
| Alternating hammy stretchHold · See how | 8–10 hold | 8–12 hold | 12–15 hold |
Set 5 of 5 · Strength
Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.
| Move | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Bicep stretchHold · See how | 4–8 hold | 5–8 hold | 8–10 hold |
| Bicep wall stretchHold · See how | 8–10 hold | 8–12 hold | 12–15 hold |
| Hamstring stretchHold · See how | 8–10 hold | 8–12 hold | 12–15 hold |
| Hip flexor stretchReps · See how | 8–10 reps | 8–12 reps | 12–15 reps |
Cool-down
Slow down: do these 2 moves in order. That is one round. Rest 10 seconds, then go again: 2 rounds in total.
| Move | Round 1 | Round 2 |
|---|---|---|
| Neck+stretchHold · See how | 5–8 hold | 8–10 hold |
| Soleous stretchReps · See how | 8–10 reps | 8–12 reps |
That is the whole workout. Well done.
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Core
Low lateral squat switches are a slow, controlled movement designed to engage the core while primarily targeting the glute muscles, with secondary emphasis on the quads and hips. This exercise requires no equipment, making it accessible for various fitness levels and settings.…
Core
Core
The plank trench crawl is an effective core-strengthening exercise that emphasizes slow, controlled movement. This exercise primarily targets the abdominal muscles, with secondary focus on the lower body and glutes. By engaging these muscle groups, the plank trench crawl promotes stability and…
Core
Core
Reverse shoulder rolls are a slow, controlled movement primarily targeting the shoulders. This exercise involves rolling the shoulders backward in a circular motion, which helps to engage the shoulder muscles effectively. The movement emphasizes the primary muscles of the shoulders while also…
Core
The scapula pushup is a slow, controlled movement that emphasizes the stabilization of the scapulae while engaging the core. This exercise primarily targets the front shoulders, with secondary engagement of the chest and rear muscles. The movement does not require any equipment,…
Core
Shin raises are a simple, slow movement exercise that primarily targets the calf muscles. This exercise is performed without any equipment, making it accessible for most individuals. The focus on a slow tempo allows for better muscle engagement and control throughout the…
Core
Shoulder rolls are a slow and controlled movement designed to target the shoulder muscles, specifically the primary muscles of the shoulders, along with secondary emphasis on the front shoulders and tertiary involvement of the rear. This exercise requires no equipment, making it…
Core
Core
Single leg pelvic raises are a slow and controlled exercise focused on engaging the core and lower body muscles, particularly the glutes (bum), quads, and hips. This movement is performed by elevating the pelvis while balancing on one leg, which enhances stability…
Strength
The basic crunch is a slow, controlled movement primarily targeting the abdominal muscles, particularly the rectus abdominis. This exercise involves flexing the spine and engaging the core to lift the upper body off the ground. It requires no equipment, making it accessible…
Strength
Crunches are a slow, controlled exercise designed to strengthen the abdominal muscles. This movement primarily targets the abs while also engaging the lower muscles and hips. As a bodyweight exercise, crunches require no equipment and can be performed almost anywhere.
Strength
The Pushup to balance complex is a slow, controlled movement that emphasizes strength primarily in the chest, while also engaging the triceps and front shoulders. This exercise combines elements of traditional pushups with a balance component, making it a multifaceted workout targeting…
Strength
The single leg hip hinge is a strength-focused exercise that emphasizes a slow and controlled movement pattern. This exercise primarily targets the hamstrings while also engaging the lower muscles and calves. By performing the movement on one leg, it encourages stability and…
Strength
Strength
Standing calf raises are a strength-focused exercise that primarily targets the calf muscles, specifically the gastrocnemius and soleus. This movement involves lifting the heels off the ground while standing, effectively engaging the lower leg muscles. The exercise is performed slowly, ensuring controlled…
Strength
Star pushups are a variation of traditional pushups, emphasizing a slow and controlled movement that targets the upper body. This exercise primarily engages the chest muscles while also working the triceps and front shoulders. The slow movement allows for greater muscle activation…
Strength
Straight leg crunches are a slow, controlled exercise primarily targeting the abdominal muscles. This movement emphasizes the core, particularly the abs, while also engaging the obliques and lower muscles to a lesser extent. The effort profile is moderate, making it suitable for…
Flexibility
The Alternating hammy stretch is a static stretching exercise primarily targeting the hamstring muscles. This movement involves holding a stretch position for a duration, which allows for an increased range of motion and flexibility in the targeted muscle group. As a static…
Flexibility
Flexibility
The Bicep wall stretch is a static stretching exercise aimed at improving flexibility in the upper body, particularly targeting the biceps. This exercise requires no equipment, making it accessible for most individuals. It involves holding a position that gently stretches the biceps,…
Flexibility
Flexibility
The hip flexor stretch is a slow and controlled movement designed to enhance flexibility in the hip region. This exercise primarily targets the hip muscles, while also engaging the bum and hamstring muscles as secondary and tertiary focus areas, respectively. With no…
Flexibility
Flexibility
The Soleous stretch is a slow, controlled movement designed to enhance flexibility, particularly targeting the calf muscles. This exercise emphasizes the soleus, a key muscle located in the lower leg, while also engaging the hamstrings and lower body. It requires no equipment,…
Now: Warm-up
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