Beginner Full Body Stay Active Workout — No Equipment

Beginner full-body bodyweight workout for staying active. Includes squats, push-ups, planks, and more. No equipment needed!

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

Exercise Breakdown (10 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. Glute Bridge
    3 sets · 20 reps · 60s rest
  4. 4. Plank
    3 sets · 30s reps · 60s rest
  5. 5. Bird Dog
    3 sets · 10 per side reps · 60s rest
  6. 6. Walking Lunges
    3 sets · 10 per leg reps · 60s rest
  7. 7. Superman
    3 sets · 15 reps · 60s rest
  8. 8. Calf Raises
    3 sets · 20 reps · 60s rest
  9. 9. Cool-down Stretch (Quadriceps)
    1 sets · 30s hold reps · 30s rest
  10. 10. Cool-down Stretch (Hamstrings)
    1 sets · 30s hold reps · 30s rest

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