por Administrador GetUp 1 min de leitura
This beginner-to-intermediate follow-along workout uses simple, effective bodyweight exercises to train your legs, chest, shoulders, back, and core. We’ll work for 40 seconds and rest for 20 seconds, giving you enough recovery to maintain good form while still challenging your strength and muscular endurance.
Whether you’re a Soldier looking for a quick PT session, preparing for military training, or just want an effective full-body workout at home, follow along with me and get it done.
WORKOUT
🔥 Warm-Up
• March in Place + Arm Circles
• Bodyweight Squats
• Alternating Reverse Lunges
• Inchworms to Plank
🦵 LOWER BODY
• Bodyweight Squats
• Reverse Lunges
• Glute Bridges
💪 UPPER BODY
• Dive Bombers
• Hand-Release Push-Ups
• Superman Pulls
🔥 CORE
• Flutter Kicks
• Bear Plank Hold
• Bicycle Crunches
FORMAT: 40 seconds work / 20 seconds rest
LEVEL: Beginner–Intermediate
EQUIPMENT: None
FOCUS: Full-Body Strength & Muscular Endurance
Don’t worry about keeping up with anyone else. Control your reps, use modifications when necessary, and focus on quality movement.
