Minute Bodyweight Strength Routine

30-Minute Bodyweight Strength Routine

This structured group fitness class focuses on strength exercises using primarily bodyweight, making it accessible and effective for all levels. The session includes a warm-up, three main workout blocks, and a cooldown to ensure a complete and balanced workout.

Warm-Up (5 Minutes)

• Jumping Jacks: 1 minute
• Arm Circles: 30 seconds forward, 30 seconds backward
• Leg Swings: 1 minute (30 seconds each leg)
• Dynamic Lunges with Torso Twist: 2 minutes

Main Workout (20 Minutes)

Block 1: Lower Body Strength (6 Minutes)

Exercises:

1. Air Squat
2. Forward Lunge

Structure:

• Beginner: 2 sets of 8 reps each exercise
• Intermediate: 2 sets of 12 reps each exercise
• Advanced: 3 sets of 15 reps each exercise

Rest: 30 seconds between exercises, 1 minute between sets.

Block 2: Upper Body Strength (7 Minutes)

Exercises:

1. Push-up
2. Bench Press Scap (substitute with Push-up Plus if no equipment)

Structure:

• Beginner: 2 sets of 5 push-ups + 8 reps of Bench Press Scap
• Intermediate: 3 sets of 10 push-ups + 10 reps of Bench Press Scap
• Advanced: 4 sets of 15 push-ups + 12 reps of Bench Press Scap

Rest: 30 seconds between exercises, 1 minute between sets.

Block 3: Core Strength (7 Minutes)

Exercises:

1. Glute Bridge
2. Hanging Knee Raise

Structure:

• Beginner: 2 sets of 10 Glute Bridges + 5 Hanging Knee Raises
• Intermediate: 3 sets of 15 Glute Bridges + 8 Hanging Knee Raises
• Advanced: 3 sets of 20 Glute Bridges + 12 Hanging Knee Raises

Rest: 30 seconds between exercises, 1 minute between sets.

Cooldown (5 Minutes)

• Standing Forward Bend: 1 minute
• Child’s Pose: 1 minute
• Cat-Cow Stretch: 2 minutes
• Deep Breathing: 1 minute

This routine is designed to enhance strength through bodyweight exercises and is scalable for different fitness levels. Adjust the number of sets and reps according to your level, and ensure proper form throughout the workout.

Like anything new or established, be sure to consult a health professional before undertaking a new workout regime. We take no responsibility for any injuries caused by you trying this workout.

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