Home Bodyweight Workout

This is a simple, effective and flexible Home Bodyweight Workout! You can adjust the intensity by:

  • Increase/decrease repetitions
  • Increase/decrease rest time between rounds/exercises
  • Increase/decrease amount of rounds
  • Add weight or resistance with bands
  • Change body angle on the push ups; decline (hardest), normal (moderate), incline (easy-moderate) and knee modified (easiest).
  • Add pauses at the hardest point of each rep/exercise

For more bodyweight and limited equipment workouts please click on any of the session titles below:

15-Minute Dumbbell Workout

Tabata Abs Workout

Bench HIIT Workout

Home Bodyweight Workout:

  1. Push Ups
  2. Air Squats
  3. Sit Ups (can be substituted for abdominal crunches)
  4. Reverse Lunges

How to:

  • 15 reps per exercise
  • Minimal rest when changing between exercises
  • 45 seconds rest between rounds
  • 5 rounds in total!


Our market-leading Transformation Guides can be found by clicking on any of the images below. These have full workout programmes, which include dynamic stretches, priming movements and static stretches, among masses of other unbeatable content. Don’t accept any imitators; choose the best, and achieve your best results, with #TeamLDNM

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