Beginner Full Body Build Muscle Workout — No Equipment

Beginner full-body bodyweight workout for muscle building. Follows NASM OPT model & suitable for home.

Level: beginner · Muscle group: full-body · Equipment: none · Duration: 30 min

Exercise Breakdown (8 exercises)

  1. 1. Bodyweight Squat
    3 sets · 15 reps · 60s rest
  2. 2. Push-Up (on knees if needed)
    3 sets · 12 reps · 60s rest
  3. 3. Walking Lunge
    3 sets · 10 per leg reps · 60s rest
  4. 4. Plank
    3 sets · 30s hold reps · 45s rest
  5. 5. Glute Bridge
    3 sets · 18 reps · 60s rest
  6. 6. Bird Dog
    3 sets · 12 per side reps · 45s rest
  7. 7. Inchworm
    2 sets · 8 reps · 45s rest
  8. 8. Child's Pose
    2 sets · 30s hold reps · 30s rest

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