May 14, 2020

Body-Weight Full Body Workout To Try At Home

We’re looking at exercises tailoring to a body-weight full body workout that can be done at home with no equipment. If you have equipment like dumbbells, kettle-bells, great, incorporate them into the below exercises to add a bit more of a challenge.


This can be done as a specific routine or just a list of useful exercises for you to experiment with and find what works for you.

We recommend 3 sets x 8-10 reps per exercise if you’re starting out.

You can increase sets or reps if you feel you’re comfortable to do so.

Jump Squats

Squat down and power up into a jump, each time you land go straight down into another squat and repeat. Each squat jump must be with maximal effort.

Reverse Lunge

Stand with your feet hip width apart. Step one foot backward and lower your other knee to the ground. As your knee comes close to the ground bring it back up to the starting position and repeat with the other leg.

Wall Holds

This can be done using any wall in your proximity, sit done with you back to the wall with your legs being the sole support. Try this for about 30secs and you’ll feel the burn after 10.

Press Ups Trios

Start with a triangle press up, move to a standard press up then to an arms wide press up. The variation is great to test your ability and also makes sure your chest, triceps and shoulders all get a good workout.

Walk In Press Up

More press ups! This walk in press up is great for incorporating your shoulders into the workout. Stand up right, move your hands to the floor and move out to the press up position. Return to the standing position the way you went down and repeat.

Tricep Dips

Use a chair, couch wall, whatever is easiest for you. Get a hold with only your hands on the support and your legs straight out. Dip down until your arms are at 90° then push upward back to the starting point. You can change up this exercise a bit to make it easier or harder.

Mountain Climbers

For mountain climbers, you can get into a press up position. Hold your body up with your arms straight, bring one leg up to your opposite arm and repeat.


Everyone knows a plank. Into the plank position and try hold for 30-45 secs, you’ll feel this instantly after the mountain climbers. Make sure to keep the bum down and your body inline.

These are our top body-weight workouts. There are still a number of variations you can try out with or without equipment, let us know in the comments section on our channels the workouts you like to incorporate. Again these are here to pick and choose to suit your weekly routine.

See our training selection HERE