Bodyweight Strength Builder
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You can build genuine strength with nothing but your bodyweight if you choose the right moves and push the volume. This 30-minute session steps up from the beginner routine with tougher variations and more rounds. Expect your muscles to be working hard by the end - no dumbbells required.
Kit for this workout
Everything here can be done at home. Tick the equipment you need and add it to your basket in one tap.
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No kitJust your bodyweight
Ticked items go to your Lean & Healthy basket. Already have some of the kit? Just untick it.
The workout
Intermediate · about 30 minutes, start to finish.
Warm-up
- Jog or march on the spot - 90 seconds
- Bodyweight squats - 12 reps
- Slow press-ups - 8 reps
- Leg swings - 10 each leg
Main workout
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Press-up
4 rounds x max repsStraight body line, chest to the floor, full lockout. Knees down if needed.
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Bulgarian split squat
4 rounds x 10 each legBack foot on a sofa, drop straight down, up through the front heel.
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Pike press-up
4 rounds x 10 repsHips high, press the crown of the head towards the floor - hits the shoulders.
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Single-leg glute bridge
4 rounds x 12 each legOne foot planted, drive the hip up, keep the pelvis level.
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Slow tempo squat
4 rounds x 12 repsThree seconds down, one second up, constant tension.
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Hollow hold
4 rounds x 30 secondsLower back pressed down, shoulders and legs lifted, brace hard.
Finish with a 3-round mini-circuit: 10 press-ups, 15 squats, 20-second plank, back to back.
Coach's tip
Rest 60 seconds between rounds. When a standard move gets easy, reach for the harder version - elevate your feet on press-ups, or slow the tempo further. Progress keeps it working.
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Strength & conditioning
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.